Adarq.org

Lmao, cut my right ring finger/nail open cooking last night (super blunt knife slid off an onion, need to sharpen). Fairly deep cut, so hanging is pretty painful. Amusingly, this is also what happened the last time I trained? Anyway, that's annoying but hopefully won't be an impediment for too long.

oh yeah, one more update: i don't have covid.

Tuesday 16th June 2020

Legs feeling OK, but with slightly achey heels.

bodyweight without shoes = 82+kg in winter clothing

Soft tissue work - lower body


at home - Week 8 - Lower body A - Heavy

5 min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12


alternating sets 2 mins rest
A1) Kettlebell swings onto toes  - 24kg 4x6
A2) Power cleans + front squats - in flat, minimal trail running shoes

clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + 3 front squats x 60kg  - current best high hang power clean
power clean + high hang power clean (missed) + 3 front squats x 65kg
2x power cleans + 3 front squats x 70kg

60kg high hang power clean is exactly what my e1RM on high bar squats says I should be doing, it's always around 43% of it, 140kg/ 305lbs as of today.
And this is the same as my high catch power snatch. My power clean is usually around 63%, so 90kg now.
Now all I have to do is get this to my body weight and I'll should vertical jump 40 inches, and 44 inches off a run - the bare minimum I need to do a clean dunk off the dribble
Will need a 180kg squat, 396lbs at 75kg/165lbs bodyweight.....

Squats -

High bar squat -  barefeet - 70kg x5
oly shoes - 80kg x4, 90kg x3, 100kg x2, 110kg x1

105kg, 231lbs x10 @ RPE 9
rest 7 mins
110kg, 242lbs x 6 @ RPE 8

105kg was a bit too light on High bar squats, wanted to do 2 sets of 6-8 reps.... oh well 105kg x10 = 140kg, 305lbs e1RM ... about 1.72 x bodyweight
So I should be jumping 28 inches off vertical and 32 off a run, and so I am.
Will use 110kg next session, or maybe 115kg, considering I'm expecting to be stronger by then... something over 80% of 1RM

rest 4 mins
Front Squat 90kg, 198lbs x3 @ RPE 7

Thought about doing another set, but I'll leave it for future sessions

Safety bar squat 90kg x3, 100kg x2
Sub-maximal explosive squats -
75% of e1RM - 1+ mins rest
102.5kg, 225lbs 4x4  @ RPE 7 on last set

Gees these felt hard as hell compared to high bar squats!
Hits your upper/mid back and abs way harder, and feels unstable- like across between a front squat and good morning, in how it pushes you forward. on the way up.
No wonder I have a hard time progressing on the SSB, even a sub-maximal weight feels near limit.
So I will no longer consider the SSB as a primary movement, just use it as an accessory

session highlights
<a href="http://www.youtube.com/watch?v=FJtXP5ztXms" target="_blank">http://www.youtube.com/watch?v=FJtXP5ztXms</a>


This group in Oly shoes - alternating sets 2 mins rest

B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
65kg 3x5 @ RPE 8 on last set
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x10, x12 @ RPE 8
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 65kg x5, 90kg x3, 95kg x12 @ RPE 9
B4) single leg SSB Knee over toes soleus calf raise -  1 inch elevated - 60kg x15 @ RPE 9

C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 3.5 unassisted + 2 assisted
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x7.5
C3) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x15 @ RPE 9

Reverse Nordic - slow eccentric - BW x11
Jefferson curl 10kg x3, 20kg x3, 25kg x10 with 5 sec hold, and 30 sec hold on last rep


stretch




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14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and almonds

2900 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3200