Adarq.org

Friday 22nd October 2021

Moderately sore all over. DOMs doesn't seem to going away on my 20 rep sessions like it used to
But quads did recover late last night.

All tendons feeling better. Left patella/Quad tendon all pain free today in squats
Things are getting there

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on whole body
Lying TFL and hip flexor stretch

---

Tendon health+rehab -  fasted - day 5

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

prone cuban press into behind the neck press combo broom x 10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20
Shoulder dislocates 3x20

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Step Downs - 6 inch step - BW x15
ATG split squat - front leg on 5 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs

---

rotating sets - 1 mins rest

A) Calf raise - in oly shoes -  controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6,  dip belt + weight vest 35kg 2x12 @ RPE 9 (+2.5kg)

B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x13, x12, x11 @ RPE 9.5 (+1 rep)

C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1.5 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
bar+5kg x6, 20kg x6, 30kg 2x10 @ RPE 8


D) Squats - 6 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg 2x5
3 hang power snatch + 3 behind the neck snatch grip push press before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 35kg x5, 45kg x5 (+2.5kg on top set)
1 power clean + 3 high hang power clean before each set - with no foot movement

A) High bar squat - oly shoes - 6 secs down, 2 secs up  - 40kg x5, 60kg x5, 80kg x5
2-3 sec down, controlled up - 80kg x22 @ RPE 8.5  (+2.5kg) PR!!
5 secs down, 2 secs up  - 80kg x5

B) Low bar squat - oly shoes - 5 sec down, 2 secs up  - 40kg x5, 62.5kg x5
2 sec down, controlled up - 80kg x15 @ RPE 7

High bar squat, with a controlled eccentric, 80kg, 176lbs x 22 a PR of sorts :p
Had a few more reps, but form was breaking down
Rep max calculator has my e1RM around 170kg 375lbs, 2x bodyweight... maybe

Was also testing the Rebook Legacy Lifter 2 vs the Nike Romaleos 4 SE weightlifting shoes.
I prefer the Rebook, even though the Nike is better built. Feels more flexible and athletic. Whereas the Nike feels like a boot, very stiff, and the front is curved and makes you rock forward...

Ignore my funky elbows I was experimenting a bit here....

<a href="http://www.youtube.com/watch?v=oDb90-qmZls" target="_blank">http://www.youtube.com/watch?v=oDb90-qmZls</a>

Also went down a bit faster on low bar squats and no tendon discomfort was felt

-----

SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
BW x6, 30kg x3,
alternating legs - 42.5kg 2x20 @ RPE 7  (+2.5kg)

switched to alternating legs each rep, and while I did more reps per set, it felt easier, but better for form, and having each set as a self contained unit.

------

A) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 8 (+10kg)

bumped weight to 100kg and it didn't feel too bad, but upper back feels like the limiting factor.
This is probably around 50-55% of my deadlift 1RM, so sets of 10 here sounds about right.

B) Dumbbell palms facing overheard press, arms in line with ears - 27.5lbs x6, 40lbs x12, x11 @ RPE 9  (+5lbs)
6 count down, 3 count up - 30lbs x 8

C) Single arm dumbbell row - supported - 3 sec down - 40lbs x8, 70lbs x11 @ RPE 8  (+5lbs, -1 rep)
6 sec down, 3 sec up - 65lbs x 8 @ RPE 9 (+1 rep)

----

A) Dumbbell curl - 17.5lbs x8, 27.5lbs x15 @ RPE 10 (+1 rep)
6 sec down, 3 sec up - 25lbs x 7 @ RPE 10 (+1 rep)

time to go up to 30lb dumbbells

B) Ivanko super gripper - 92lbs x8, 101lbs x2
left hand - 101lbs x10, 10, 12 @ RPE 10 
right hand- 101lbs x10, 10, 12 @ RPE 7

Gained reps across the board on all sets, despite pushing hard on previous exercises.

C) Side plank - lateral leg raise - 2x12 each side
really hard for the bottom leg!

----
Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x15 @ RPE 6

Wednesday 20th October 2021

Could feel my body recovering a few hours after last nights session - big drop quad soreness

Right achilles improving

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on whole body
TFL rectus femoris, and hip flexor stretch

---

Tendon health+rehab -  fasted - day 3

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

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
prone cuban press into behind the neck press combo - broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min
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
front step down - 6 inch step BW x 15
ATG split squat - front leg on 5 inch step - BW x12
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs

---

rotating sets - 1 mins rest

A) Calf raise - in oly shoes -  controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x6, 20kg x6,  dip belt + weight vest 32.5kg 3x12 @ RPE 9 (+2.5kg)

B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x12, x11 @ RPE 9.5 (+1 rep)

C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1.5 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
bar+5kg x6, 20kg x6, 30kg 3x10 @ RPE 9

Right leg is a bit weaker than left, probably why the achilles on this side is worse...

D) Squats - 6 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 32.5kg x5, 42.5kg x5 (+2.5kg on top set)
1 power clean + 3 high hang power clean before each set - with no foot movement

A) High bar squat - oly shoes - 6 secs down, 2 secs up  - 40kg x5, 62.5kg x5, 77.5kg x5
2-3 sec down, controlled up - 77.5kg x21 @ RPE 7  (+2.5kg)
6 secs down, 2 secs up  - 77.5kg x5

B) Low bar squat - oly shoes - 5 sec down, 2 secs up  - 40kg x5, 62.5kg x5
2 sec down, controlled up - 77.5kg x16 @ RPE 7

Nothing much to report other than high rep squats are a bitch...

-----

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 30kg x3, 40kg x15 @ RPE 7

---

A) Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1,  x10 @ RPE 10 (+1 rep)
parallel grip, shoulder width -  x8 @ RPE 10
regular grip. wider - 3 sec down, paused - BW x7 @ RPE 9

B) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 90kg x10 @ RPE 8

C) Dip - dip shrugs x 20, BW x6
Weight vest 10kg x 12 @ RPE 10 (+2 reps)
6 count down, 3 count up - BW x 8 @ RPE 9.5
3 sec eccentric - Weight vest 10kg x 7 @ RPE 9

---

Side Lying Clam - hip straight, resisting the band eccentric - IronEdge Heavy band x 12 each side, XXheavy 2x 12 each side

Monday 18th October 2021

A little tried and beat up from yesterday

Right Achilles a bit sore again...

----
Waking mobility work and upper body stretches
Soft tissue work for selected areas

---

Tendon health+rehab -  fasted -  day 1

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
prone cuban press into behind the neck press combo - broom x 10
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 wall - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs

---

rotating sets - 1 mins rest

A) Calf raise - in oly shoes -  controlled up, hold at top, 3 sec down - single leg BW x20,
single leg - 3 sec up, hold at top, 3 sec down, to neutral only on 6 inch Step - 10kg dip belt x15, 20kg x15,  dip belt + weight vest 30kg 2x12

Decided not to use an SSB to save my upper back for squats.

B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x11, x9 @ RPE 9 (+1 rep)

C1) Bent knee soleus calf raise - single leg - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,

C2) SSB Seated calf raise - single leg - SSB resting on safety bars, 1 inch elevated in oly shoes - controlled up, hold at top, 3 sec down, unloaded/paused with shoe on floor
30kg x15, 50kg x15, 70kg x15, 80kg 2x12

I previously tried seated calf raises using a regular bar with a squat pad, but it still hurt my quads with >60kg.
Saw on the net about using an SSB to do it instead, and it works really well.
Doing it one leg at a time means one side of the bar is resting and pivoting on the safety arms, but since the working leg is just off centre, the lever arm effect seems to magnify the weight on the lifted side of the bar, like a landmine, when you hold it closer to the pivot point
It just feels harder than lifting the same load using both legs, despite only using half of the weight on the bar.


D) Squats - 6 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5, x5 - second set trying out my new Nike Romaleos 4 SE shoes
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 30kg x5, 40kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement

A) High bar squat - oly shoes - 6 secs down, 2 sec up  - 40kg x5, 60kg x5, 75kg 2x5
3 sec down, controlled up - 75kg x20 @ RPE 8  (+2.5kg)

B) Low bar squat - oly shoes - 5 sec down, 3 sec up  - 40kg x5, 60kg x5, 75kg x5
3 sec down, controlled up - 75kg x15 @ RPE 7

So I tried my new Nike Romaleos 4 SE shoes. Size 9.5 was tad tight in the toes, size 10 ok.
They feel damn rock solid and stable, but a bit stiff and boot like, even if they don't look it.
I think the Rebook Legacy Lifter 2 still feels better in terms of being more flexible and athletic feeling.
But still rock solid and stable, just not as good lateral stability wise, as the Nikes are wider in the sole base, with the angled wings.
As a pure squat shoe, and if I was squatting big then the Nikes are probably better as they are so stiff and laterally stable

Will compare again when my discounted Reeboks arrive this week, but I am kinda leaning towards the Reeboks based on my memory of using them last week.
Sigh, these Nikes do look nice, and I got them discounted and Nike are sold out for good, and so will never be able to get them again.



-----

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 30kg x3, 40kg x15 @ RPE 7  (+2.5kg)

------

A) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x12,
straps 90kg x12, x11 @ RPE 8

B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
70kg x12 @ RPE 10 (+1 rep)
3 sec eccentric - 70kg x 7 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x9 @ RPE 9.5  (+2.5kg, -1 rep)

Alright progress. 11th rep went from a grind last week to much faster. Now the 12th rep was a grind, quite slow in top third, so triceps is the weak link.
Rep max calc says my e1RM is at 100kg
Will move first set to 75kg next week, and keep the other sets the same, but try and add more reps

C) High angle rows - 20kg x12, 60kg x5, 70kg 3x9 @ RPE 9 (+1 rep )

Doh... was supposed to do pullups today, but I did these rows instead for some reason..
Oh well, Pull ups and dips next  main session.

-----

Monster band lateral lunge/walk - 3 reps each side alternating, resisting the band eccentric - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x18 @ RPE 8 (+2 reps)
Fighting the band eccentric is tough!

Scarecrow W external rotations- 3 sec eccentric, controlled up - 2.5kg plate x20, 7.5lbs dumbbell x 18, 10lbs x 15
These don't feel too good 10lbs and up, so need to do slow high reps

Sunday 17th October 2021

Fatloss cycle 3 - Week 11

Height - 5'8.5"
weighed - 83.8kg (+0.4kg), 184.7lbs

waist = 33.75 inches (-0.25)
chest = 41.5 inches (+0.5)
hip =  40.5  inches 
upper thigh = 26 inches
Right calf = 15.75 (-1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 20.8% (-0.9)

Total loss so far - weight 3.7kg Waist  3.75 inches Tanita BF% 3.1%

Had a few pig out days so didn't drop as much fat as previous weeks but still a decent 0.5kg lost.
Bodyweight went up from Spaghetti carbs last night
Legs and hips appear to be getting bigger, so not losing any size despite the fat loss.

I used a Tanita BF% reading a few hours later as the morning one reading 22.2% which is way higher than last week....

About to cross over from bulkier look into a more slender look this week as I hit the lower 33 inch waist area

Friday 15th October 2021

No major DOMs, but I do feel deep down overall achey , especially in my upper back and glute/adductor area if that make sense
All my injured tendons feel toasty, especially my right Achilles insertion - so too much loading yesterday....

Planned rest day today in any case.
Went to the movies, and did a fair bit of walking around, so ended up burning a decent amount of calories.

----

All my oly shoes I got on big price drops arrived today - Reebok legacy Lifter 2 and Nike Romaleos 4 SE
I did have both recently but returned them to rebuy at much lower prices
Will eventually return all but one

I will test them fully next training session, but so far the Reebok Legacy Lifter 2 feels flat and planted but still flexible in the forefoot.
I normally wear size 10 in sports shoes and 10.5 in casual walking shoes. And even a size 9 in these still fit.

The Nike Romaleos 4 SE needed a size 9.5 at least. Tighter up front, but still feels a little loose at the back, so a bit more heel slip.
But man these things are like tanks, very stiff and amazing lateral stability due to the angled heel "wings".
You feel bolted to the ground, and boot like.
Hard to do a calf raise in them as a result, which is kinda at odds for oly lifting....
And the front of the shoe curves up a bit and is so stiff you can't make the toes contact the ground unless you tip forward
 
The bright colourway actually looks pretty nice in person... considering I'm more an introverted person...



These are the Legacy Lifter 2 I have



This is the ones I want though...

Wednesday 13th October 2021

Quads and posterior chain doesn't seem to be getting all that sore now, a bit achey, but no big DOMs.
Upper body is more sore.

No flare up on left quad tendon, thankfully
Achilles still feeling the same or better

----
Morning mobility work and upper body stretches

Pre workout - soft tissue work for upper body mostly, especially around the posterior shoulder
Hip flexor, rectus femoris and TFL stretch
----

general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drill

BBall ball control and dribbling drills - 25 mins


tried some 6 inch elevated, single leg reactive knee flexes, sorta like a partial split squat - low intensity reactive loading on the tendons.
And upper body deloaded 2 legged low jumps

---

Tendon health+rehab - fasted -  Day 4
10G beef gelatin + 1g vitamin C one hour before session

side leg raises x 20 each leg
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
front plank x 30secs
Side plank with leg abduction - against wall - x 30secs each side

Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20

---

Alternating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle, upper body leaning back close to 45 degree angle  - 3x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees  3x30 secs
A3) Reverse Nordic  ISO x 30 secs
just trying it out, made knee tendons feel quite achey....

B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated 2 x 30 secs
Standing x 30 secs

C) KettleBell swing - 30lbs x10, 35lbs 3x10

----
All at RPE 7-8

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles, feet elevated 8 inches - BW x 20
Pull up - feet supported x 20

SSB Good morning - 30kg x10, 45kg x10 (progressively lower), 57.5kg x20 (+2.5kg)

dips - feet assisted - BW x20
High angle row - 45kg x20
Single arm dumbbell row - supported - 40lbs x 20
Dumbbell press - palms facing, elbow in line with ears - 25lbs x20 (+5lbs)
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
On knees, single arm on slider discs - draw letters of the alphabet x each arm
Scarecrow W external rotations - controlled - 7.5lbs x20

Pushup +8 inches on feet. Press felt a bit tough with the extra +5lbs, but that is the smallest dumbbell increase

----

bar hangs- neutral grip 30secs, curl grip, wide x30 secs, shoulder width x 30secs

pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
stretch

Monday 11th October 2021

Quads a little sore, but not too bad. Pecs and upper back a bit, but my posterior chain is not all that bad, which is surprising.
Normally gets quite beat up from stiff legged deadlifts, but maybe not doing a 20 rep is the difference.
Or body is just adapting, as I was thinking about dropping Good Mornings from this session, but it felt fine even with squats and deadlifts yesterday

Right Achilles responded well to last session

----
Morning mobility work and upper body stretches

Pre workout - soft tissue work for whole body
Hip flexor, rectus femoris and TFL stretch
----

general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drill

BBall ball control and dribbling drills - 20 mins

---

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

side leg raises x 20 each leg
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

Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20

---

Alternating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle - 2x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees  2x30 secs
Single leg at 40% ROM - 2x30 secs

B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs

C) KettleBell swing - 30lbs x10, 35lbs 4x10

----
All at RPE 7-8

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 21
Pull up - feet supported x 20

SSB Good morning - 30kg x10, 45kg x10, 55kg x21

dips - feet assisted - BW x20
High angle row - 45kg x20 (+2.5kg)
Single arm dumbbell row - supported - 40lbs x 20 (+2.5llbs)
Dumbbell press - palms facing, elbow in line with ears - 20lbs x21
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
full rotation Arm circles - single arm, forward and backwards - 2.5lbs x 20, 2.5kg plate x 20

Push up, Good morning and press, did 21 reps and feeling easier, will up them the next smallest increment next time.
For push up will elevate feet 6 inches.

----

bar hangs- neutral grip 30secs, curl grip 2x 30 secs

pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs
stretch