Adarq.org

Tuesday 28th September 2021

Hamstrings and lower back felt trashed after last workout, but today not much soreness.
Body is starting to adapt to the frequency of stiff legged deadlifts

Both achilles insertions responding well to the change in calf raise work/loading - dropping intensity much lower.
Left quad tendon felt really sore when I woke up this morning for some reason, but then it went away when I warmed up for workout..weird, and now it's like back to usual

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch

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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

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 10-20 secs each till 1min
Shoulder dislocates x10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

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 at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

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rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
ISO - 30 sec 40kg x 2 sets
controlled up, hold at top, 3 sec down - 40kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

last session worked well, so more of the same. It seems I have been going too heavy. Dropping the loads back down 40kg and slowly go back up.

C) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5, 80kg x3, 100kg x1
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x10  @ RPE 9  (+1 rep)

second set, 9th rep felt easier than 2 days ago, so went for the 10th rep, and it was good, just moderate amount of strain and form stayed solid.
Short term goal achieved. e1RM is about 145kg
Taking a lesson from my calf raises, I will drop the loads back down to 60kg and build back up 2.5kg a session, so in 6 weeks I will be back to 105kg
And hopefully be stronger with it as well, while weighing around 81kg. Should be close to 2x bodyweight

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Rev lunges will continue to use 50% of what I have on the squat

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A) High angle rows - 20kg x12, 60kg x5, 67.5kg 3x11 @ RPE 9 (+1 rep )

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x19  @ RPE 7  (+3 reps)

WTF, got to 19 reps and was so shocked to find I still had a few reps in the tank... probably should have kept going!
The 20 rep set I did yesterday on the floor was way harder than the feet elevated 19 reps I did today!

B2) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x13 @ RPE 9 (+3 reps)

Even after the pushups, I still gained 3 reps over last week!
So e1RM is around 95kg now. Should be over 100kg soon.

C) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 20, XXheavy + heavy band 2x16 @ RPE 8

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Jefferson curl - 20kg x10 + 30 sec hold at the bottom


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

Sunday 26th September 2021

Still fairly sore in my quads, glutes, adductors.

Thought my left achilles insertion had healed but alas it has not. Started feeling some minor aches on the inner part of the heel.
Although the tendon area doesn't hurt when pressed.

Had planned to go BBall and shooting/dribble, no jumping, but cold and wet day, so stayed home.
Rearranging my training days, so restarted the cycle early today.

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Morning mobility work and upper body stretches

Soft tissue work for whole body

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Tendon health+rehab -  fasted

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
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 at 45 degrees - x 30secs each side
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

---

rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12, 50kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

---

rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, SSB 30kg x5, 50kg x5, 70kg x5, 90kg x3
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x9  @ RPE 7.5

Stopped on the 9th rep, second set, where there was a slight hitch on the way up, with lots of burn in my quads. That tells me my quads are maxed out.
Had a few reps in the tank, but would be leaning over more to use my hips to get it up.
Only want upright, quad focused reps.

A2) SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Reverse lunge definitely feels harder than the split squats I had been doing with the same weight.

B) Pullups - Hang and 20 scap shrugs, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1,  2x7 @ RPE 8
parallel grip, shoulder width -  x6 @ RPE 9

First set was flying up, hit shoulders on the bar, the rest not so much.
Overall felt hard, so likely needed that extra days rest I would have had if I went to BBall as planned.

C1) Dip - dip shrugs x 20, BW x14 @ RPE 9 (+2 reps)
+10kg weight vest x 8 @ RPE 9

C2) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x8, 37.5lbs x8 @ RPE 9  (+2.5lbs -4 reps)
35lbs x9 @ RPE 9

fatigued from Dips, so had to drop weight.

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Glute bridge, slider leg curl - BW x10
20lb dumbbell on hip -  2x8 @ RPE 8 (+2.5lbs)

the weight of the dumbbell pushed my heels into the floor and compressed my achilles... felt a bit achey... so I might need to drop these :/

Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 10, XXheavy + heavy band x8, x10 @ RPE 8
Jefferson curl - 20kg x10


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

Saturday 25th September 2021

Pretty sore hamstrings, glutes, adductors and erectors. Bit sore pretty much everywhere
No drained feeling though.

Rest day

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Morning mobility work and upper body stretches

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

general mobility drills

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3

Walk - easy, 25 mins

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stretch

Thursday 23rd September 2021

Pretty sore VMO, erectors, hamstrings, glutes and upper back.
Yet I feel quite fresh. Limiting squats to 70kg yesterday, around 50% of e1RM helped.

All tendons feeling better

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch


BBall ball control and dribbling drills - 15 mins

---

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

general mobility drills
side leg raises x 20 each leg

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 10-20 secs each till 1min
Shoulder dislocates x10

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 at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

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rotating sets - 1 mins rest

A1) SSB Front step down - 6 inch step, in oly shoes -single arm supported - BW x10, 30kg x 10, 55kg x20 (+5kg)
Was too lazy to change the plates from my Calf raise ISO and just used 55kg, was still not that hard

A2) High bar squat - oly shoes - 6 sec down, 3 sec up  - BW x 5, 50kg x5, 70kg x5, 100kg x1
6 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x9  @ RPE 8  (+2 reps)

Everything felt much lighter today, so body is recovering nicely with the light squats yesterday.
Getting stronger.
Lower RPE on first work set with 105kg, and gained 2 reps on second set from 3 days ago.
Could have gone for a 10th rep, but that would have fried me for tomorrow. Will get it next week.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 40kg x20, 30 sec ISO x 55kg x 3 sets
C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 40kg x20

Just limiting calf work to the 20 rep set and ISO seems to be doing the trick for my right achilles insertion recovery.

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A) High angle rows - 20kg x12, 60kg x5, 67.5kg 3x10 @ RPE 8 (+2.5kg, -2 reps )


B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x16  @ RPE 8  (+2 reps)
Time to use my weight vest next time

B2) Dip - BW x12 @ RPE 9
used a different DIP setup, narrower, felt harder

B3) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x10 @ RPE 9
Was curious about  bench... think I can do 12-13 reps when fresh, so e1RM is around 90kg

C) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down, controlled up
BW x6, 30kg x6, 55kg x12 @ RPE 7  (+5kg)

1/10 upper patella tendon pain for first few reps. Up 5kg, still not that hard, but will stay here for a bit for tendon reasons.

D1) Glute bridge, slider leg curl - BW x8
single leg, 4 sec eccentrics - 2x8 @ RPE 8 (+1 rep)

D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 20, XXheavy + medium band x 20, XXheavy + heavy band x16 @ RPE 8
increased band tension 1 grade

E) Dumbbell curl - 7.5lbs x10, 17.5lbs x8, 27.5lbs 3x12 @ RPE 9
Will stay here until the RPE is a bit lower

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stretch

Wednesday 22nd September 2021

Holding back on the squats yesterday helped, no drained feeling

Right achilles insertion feels a little worse, so loads are probably too heavy yesterday.
I might just stick with the 20 rep set and ISO instead of rotating in the heavier isotonic day.
Just need to get the inflamed feeling down long enough for healing to kick in.

----
Morning mobility work and upper body stretches

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

BBall ball control and dribbling drills - 10 mins

---

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

general mobility drills
side leg raises x 20 each leg

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 10-20 secs each till 1min
Shoulder dislocates x10

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down - Jumpstretch light band 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 at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

---

rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs
A2) SSB Front step down - 6 inch step, in oly shoes - BW x 10, 30kg x 10, 50kg x20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 10, 10kg x20

step down still too easy at 50kg. Might just do 30 reps instead on upping the load as the ROM is quite short.
single leg squats 2/10 upper patella tendon pain for the first few reps.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 40kg x20, 30 sec ISO x 57.5kg, x57.5kg, x50kg
Will regress the load down from 57.5kg

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 40kg x20

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs

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Stiff legged deadlift -  straps 65kg x20

Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20

SSB Good morning - 30kg x10, 50kg x20

High angle row - 42.5kg x20
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

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

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
Scaption - hold at top - 15lb dumbbell x20

Stiff legged deadlift and Good Mornings starting to feel easier, so will +2.5kg next week.
Although my hamstrings still feel brutalized later at night!

Squats - oly shoes - 6 sec down, 3 sec up  - BW x 5. SSB 30kg x5. High Bar 50kg x5
6 sec down, 3 sec up  - Low bar 70kg x5, High bar 70kg x5

Was thinking about skipping them today, but ended up doing some light sets

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stretch

Monday 20th September 2021

A little tired from yesterday, but still decent enough.

left upper patella slightly worse from jumps yesterday.
Right achilles insertion, slightly worse.
----
Morning mobility work and upper body stretches

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

---

Tendon health+rehab -  fasted

general mobility work
side leg raises x 20 each leg

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

Band pull aparts - high to low, Diagonals, palms facing down-  Rogue light band x10 each axis
High to low, palms facing up - Jumpstretch light band 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 at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

---

rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 2x 30secs
A2) SSB Front step down - 6 inch step, in oly shoes - single arm supported - 40kg x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 10kg plate x 20

step downs up 5kg, but still feels pretty easy.
Single leg squat +5kg, feels about right

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg x20, 30 sec ISO x 57.5kg, x60kg, x60kg
Increased both the 20 rep set and main ISO sets by 2.5kg, Both felt not thet hard, then went up to 60kg for main IS) sets

C) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 37.5kg x20 (+2.5kg)

D) Side plank with leg abduction - against 20 inch bench - x 30secs each side

E) Seated hip push against strap around lower thighs/upper shins @80% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs

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SSB Good morning - 30kg x5
Stiff legged deadlift -  20kg x5, straps 65kg x20

Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 42.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 (+8lbs) 
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
Scaption - whoops forgot to do em....

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 60kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 105kg x9 @ RPE 9.5

Went up 5kg today, and will stay here until I get 10 reps and RPE drops to 7

Jefferson curl - 20kg x10, 27.5kg x 10+45 sec hold at bottom

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stretch
pullover thoracic spine stretch with 2x 5kg plate x 80 secs

Sunday 19th September 2021

Fatloss cycle 3 - Week 7

Height - 5'8.5"
weighed - 84.1kg (-0.6kg), 185.4lbs

waist = 34 7/8 inches (-3/8)
chest = 41 inches
hip =  40 5/8 inches
upper thigh = 26 inches (+1/8)
Right calf = 15 7/8
Neck = 15 5/8 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (-0.2)

Total loss so far - weight 3.4kg Waist  2 5/8 inches Tanita BF% 1.7%

Like clockwork, fat loss.
Also gained size on my legs and hips. If I can get my legs to be 26.5 at a 33.5 inch waist, then I should be back to my previous strength levels.
And my upper body looks noticeably bigger all round, which explains my recent strength gains
Especially my traps and shoulders.