Adarq.org

Friday 17th September 2021

A little achey all over, but soreness is less than yesterday.
Right achilles insertion feels a little worse. I think it might be due to the bent knee calf raises as the ROM is greater on those.

5th day of squats in a row, will take it easy tomorrow and rest up a bit for BBall on Sunday
I can't be too tired as I'm still making strength gains across the board, that are so much larger than at anytime I have trained in the past, even in my late teen/early 20s!
And that's on a calorie deficit as well... I don't even know which of the variables is causing such a big gain in strength... possible a case of "all the above"

Feels like Smolov type gains 

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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
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

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

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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 - 35kg x 20 
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - 5kg x 20

step down - feels too easy still, will go up to 40kg
single leg squats upped to a 5kg plate, still not that hard, so will use 10kg next time.

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20, 37.5kg 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, 37.5kg x20

+2.5kg on the 20 rep set, not too hard, so 40kg looks to be the go next week.

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KettleBell swing - 25lbs x5, 30lbs 3x10

SSB Good morning - 30kg x5, 50kg x20 (+5kg)
Bench Dip scap shrug x 20
Pull up - feet supported x 20
Push up - BW x 20
High angle row - 40kg x20 (+5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20
Stiff legged deadlift -  40kg x5, straps 65kg x20

Good mornings still not that hard with an extra 5kg
Same for high angle rows.

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 100kg x1, 100kg x10 @ RPE 9

Will use 100kg again next session, and see if it feel easier before I jump to 105kg

Ivanko super gripper - 64lbs x6, 
right hand 72lbs x10, 92lbs x20 (+5 reps), 101lbs x11, x10 @ RPE 7
left hand 72lbs x20, 92lbs x20 (+5 reps!), 101lbs x11, x10 @ RPE 9

Absolutely demolished last weeks numbers on the left hand!!!
Hard to believe 2 weeks ago 13 reps was pretty tough

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 10, 25kg x10 + 40 sec hold on last set @ RPE 6
B1) Elbows out row + external rotation + 50% ROM press - chest supported at 45 degrees  - 5lbs x10, 7.5lbs x8 @ RPE 8
B2) Scaption - hold at top - 5kg plates x 10, 15lb dumbbell 2x12 @ RPE 8

reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 15lb dumbbell x 80 secs

6 hours later

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

Wednesday 15th September 2021

Felt a little tired upon waking, but ok later in the day
sore quads and glutes, and overall achey feeling

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Morning mobility work and upper body stretches

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Tendon health+rehab -  fasted

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
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

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

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rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 2x30secs
A2) Front step down - 6 inch step, in oly shoes - 20kg weight vest x 20
A3) single leg squat - single arm supported to 17 inch bench, in oly shoes - BW x 20

step down still not that hard, so will use my 30kg SSB bar.
single leg squats feeling easier, more due to having less burn on the last few reps, so will start to load it.
Still have 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, 35kg 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, 35kg 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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SSB Good morning - 30kg x5, 45kg x20 (+5kg)
Pull up - scap shrugs x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 32.5kg x20 (+2.5kg)
dips - feet assisted - BW x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20 (+2.5lbs)
Dumbbell curl - 17.5lbs x20 (+2.5lbs)
Stiff legged deadlift -  40kg x5, straps 65kg x20 (+5kg)
Ivanko Supergripper - left hand - 70lbs x8, x20. right hand 70lbs x8
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20

Misloaded good mornings an extra 2.5kg, still wasn't that hard....
Stiff legged deadlift wasn't hard, but also not easy with the extra 5kg, so will stay here. Hamstrings sure felt it post workout
Press still not hard after 2.5lbs added, but will see how it feels next time.
Same for Supergripper, so will go up to 77lbs next time. And high angle rows, still easy after the +2.5kg

High bar squat - oly shoes - 6 sec down, controlled up  - BW x 5, 20kg x5, 50kg x 5, 70kg x5
6 sec down on first rep, 3 secs for the rest - 90kg x1, 90kg x10 @ RPE 8

had to work a bit harder on the way up, right off the bottom, with 90kg. Knee tendons still feel fine, the slow tempo helps.

Jefferson curl - 20kg x10 + 40 sec hold at bottom
reverse hypers, on incline bench - BW x 20

stretch
pullover thoracic spine stretch with 2.5kg plate x 70 secs

Tuesday 14th September 2021

Sore quads and lower back when I woke up, but ok in the afternoon
Big improvement to right achilles tendon, upon waking walking pain down a lot.

Felt tired from yesterday, but things picked up a gear halfway through the workout
Strength is increasing at a crazy rate right now!

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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 20
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 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
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

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rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 35lb dumbbell (opposite hand of working leg) x 20
up from

A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

B) Tib raise - SSB + oly shoes - BW x10, 30kg x10, 50kg 4x8 @ RPE 9

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

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rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5,
5 sec down, 2 sec up - 85kg x5 @ RPE 8
3 sec down, controlled up - 85kg x9  @ RPE 7

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x 12 @ RPE 7

B) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x6 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1,  2x6 @ REP 8 (+1 rep)

C) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs x14 @ RPE 8  (+3 reps)
35lbs 2x10 @ RPE 8

Damn, gained another 3 reps this week, with 3 reps last week after adding weight!!
Went to 35lb dumbbells and still got 10 reps

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stretch
bar hangs - pull up grip 3x30secs, neutral grip x 30secs

Sunday 12th September 2021

Quads and posterior chain pretty sore.

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bodyweight - without shoes = 85.8kg

BBall practise + jumps @ WLC Outdoor courts - 55 mins

1) 15 mins dribble and ball control drills
2) low to medium intensity Euro step practice against 8 feet netball rim - LR and RL
3) 10 or so 90% effort jumps/dunks against 8 feet netball rim
3) a few series of low intensity march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise

Went to my usual outdoor court.
Busy so I just mostly did dribbling drills, and moves up to a fairly high intensity.

Then some jumps and dunks against 8 feet netball rim
Rusty, so didn't jump too hard
Some 4/10 left quad tendon pain on single leg jumps, off the left leg, but fine for everything else. Much less than before though, so rehab is working, it shouldn't flare up as I feel ok now walking downstairs.

Considering that I'm rusty, sore, fatigued, heavier and weaker, to be only jumping 3 inches lower than my current bests when i weighed 79kg makes me happy!
My feet, ankles and calves felt really strong and stable today, despite the soreness from yesterday.
Just felt light on my feet.

Standing vertical - got elbow to 8 feet rim, that's also where the top of my head is. About 1.5+ feet from elbow to my finger tips, so about a 9.5+ feet touch, around 26-27 inches.
Single leg jump, an inch lower
RL plant approaach jump off a few steps, about 3 inches higher, so 29-30 inches? Elbow reached about 3 inches higher than 8 feet netball rim

So I'm hoping to jump at least 8 inches higher across the board by the end of summer in 6 months time - where I plan to be ripped, 12+ kg lighter, healthy, fresh and much stronger.

Lower back felt achey after the jumps - probably due to fatigue from yesterday combined with absorbing the jump forces.
Felt better after some hamstring floor touch stretch "walks"

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stretch

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6 hours later

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

Calf raise - 2 legs ISO ISO at top, straight leg x45 secs
single leg - ISO at top, straight leg, actively pushing up-  4x45 secs

Saturday 11th September 2021

posterior chain pretty sore from yesterday when I woke up, but ok later in the day.
You can literally feel the muscles recovering each hour...

Left quad tendon seems fine, even though it did register a 2/10 pain on the single leg squats yesterday

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Morning mobility work and upper body stretches

Pre workout -  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 20
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 secs each till 1min x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall Tib raise in oly shoes- x20

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rotating sets - 1 mins rest between these and one of the above lower body moves


A1) Spanish squat ISO - at 60 degree knee angle - 2x 35 secs
A2) Single leg extension ISO -  90 degree leg angle @ 80% effort x 30 secs
A3) Front step down - 6 inch step, in oly shoes - 10kg (opposite hand of working leg) x 20  (+5kg)

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 8

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes - BW x20, 30kg x 20, 50kg x10
controlled up, hold at top, 3 sec down - 60kg 2x12 @ RPE 9

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rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 6 sec down, 4 sec up  - BW x 5, 20kg x5, 30kg x5, 40kg x5, 60kg x5, 70kg x5
6 sec down, 3 sec up - 80kg x5 @ RPE 8

Started with my slow tempo full range squats, and there was no tendon pain as I worked up, so ditched squatting down to the bench and went full range for all squats - nice!
Got hard to maintain the concentric tempo at 80kg, especially the last rep which I had to power up a bit in 2 secs as the fatigue set in, and fast twitch muscles kicked in...
So next time I will just move the concentric in a controlled manner, but still have the 6 sec eccentric.

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 10kg x5, 30kg x5, 35kg x 12

Went up 5kg, and no tendon pain

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stretch

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6 hours later

Wall sit at 60 degree knee angle - 2 legs x 45 secs
single leg 45 secs x 4

from Facebook

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Tim Rowland Athletic Performance

HOW TO MANAGE TENDON INJURIES

One of the most common injuries suffered by athletes and gym-goers is tendinopathy (more commonly known as tendinitis however this term is technically incorrect as 'itis' means inflammation and this is not thought to play a big role in most tendon issues).

Tendinopathy is an overuse injury of the tendon that results in degeneration of the tendon's collagen (main structural component of the tendon). It is believed to occur due to too much stress being placed on the tendon with not enough time for it to recover/adapt positively to this stress.

Common areas for tendinopathy include the patellar tendon (knee), Achilles tendon, hamstrings, biceps, and wrist flexors/extensors (which attach proximally on the inside and outside of the elbow, respectively). Often the pain from tendinopathy is worse in the hours after exercise or the next day rather than during exercise, where they tend to 'warm up'/become less painful as exercise continues.

***One of the most important things to understand about these injuries is that COMPLETE REST DOES NOT HELP.***

This is very different to most other injuries which tend to improve over time with rest. Tendons on the other hand MUST BE LOADED TO IMPROVE. The tricky part is getting the amount of loading right! Too much load and they often flare up and pain increases. Too little load and they don't get better.

So here's a guide to tendon loading that is both based off the research and one that I've found works well in my clinical experience.

*Note - this does NOT have to be followed like a bible; there are many different ways to load tendons, and some people will respond better to certain methods than others - every person/case is different! This is just one protocol that I've found has worked well for myself and my patients.

It can be applied to tendinopathy in any area of the body. You just need to pick an exercise where the muscle/tendon in question is the main one being worked.
Here it is!!!

1. Start with isometric holds in the mid range position for whatever muscle/tendon is the issue (e.g. Quarter squat for patellar tendon). Hold for 30-45 seconds. Do 2 sets, twice a day (e.g. 2 in the morning and 2 in the evening). Use a weight/resistance which allows you to do the hold with pain less than a 3/10. Don't push through the pain any more than that. Do this for a week or so and increase the resistance as able within those pain limits.

2. Progress to eccentrics. Start at the top of the movement/in the shortened position and lower over 5-6 seconds then help up/do the concentric with the other arm/leg. Do this for 1-2 weeks and progress weight as able within the same pain limits (<3/10).

3. Progress back to normal eccentric and concentric lifting but using higher rep ranges (>12-15 reps). Slowly increase the weight/lower the reps over time as symptoms allow, keeping in mind to monitor how you pull up the day after making adjustments to the loads used.

-Pull up really sore in the tendon? Probably best to regress a bit and build back up.
-Pull up with a bit of awareness/minimal pain? Try the same loading again and see if it feels better the next time.
-Pull up absolutely fine? Green light to progress!

4. Final stage is returning to plyometrics, if this is a part of your regular training or is needed for your sport. By no means do you NEED to do this type of training for tendon healing if it's not. Before starting plyometrics I personally think it's a smart idea to reach pain-free strength levels within 10-20% of what they were pre-injury, so that the tendon has re-established good load tolerance. This is important as plyometrics are the most stressful type of activity for the tendon.

Throughout this process, avoid or modify your gym exercises that cause more than a 3/10 pain. For example, for patellar tendinopathy try switching from normal back/front squats to box squats or low bar back squats, or from walking lunges/split squats to reverse lunges.

Following this process should help clear up most tendon issues. Tendons are annoyingly slow to work with but normally respond well to sensible load progressions.
I would also recommend thinking about what may have contributed to the injury in the first place so that it's less likely to come back (which unfortunately happens all too often with tendinopathys).

Most of the time it's a tendon load management issue caused by either:
-too rapid a build up in training volumes
-poor technique that places abnormally large stress on the tendon in question, e.g. Squatting with excessive forward knee travel well past your toes for patellar tendinopathys; or jerky/bouncy movements at the bottom of the exercise when the tendon is being compressed
-not having enough variety in your training program (e.g. If you've back squatted heavy for months on end maybe it's time to change up the exercise or rep range)

Wednesday 8th September 2021

Posterior chain moderately sore from the Good Mornings, upper back, calves and quads a bit as well.

Achilles feeling better - left side looks to be just about healed, it didn't ache at all upon waking and walking. Right side still does but less this morning and the stinging feeling for each stride is gone.

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Morning mobility work and upper body stretches

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Tendon health+rehab -  fasted

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 secs each till 1min x2
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down-  Rogue light band x12 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
Front step down - 6 inch step, in oly shoes  BW x 20

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rotating sets - 1 mins rest

A) Spanish squat ISO - at 60 degree knee angle - 4x 35 secs

B) SSB single leg calf raise - no elevation, held at top/max contraction - BW x20 , 30 sec ISO x 20kg, 30kg, 40kg 50kg
C) SSB single leg, bent knee soleus calf raise -  no elevation, held at top/max contraction - BW x20 , 30 sec ISO x 20kg, 30kg

C) 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

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Dribbling, ball control drills x 30 mins

- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- same, but with a dribble up  - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- 2 short series of low intensity march skips, lateral skips with arm swing, backwards walking, lateral walks

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Wall tib raise - x20
Pull up - feet supported x 20
Dip scap shrug x 20
Push up - BW x 20
High angle row - 27.5kg x20 - too easy, will use 30kg next time
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x20
Dumbbell curl - 15lbs x20
Ivanko Supergripper - left hand only - 70lbs x6, x20
Elbows out row + external rotation - chest supported at 45 degrees  - 10lbs x20

Single leg reverse hyper - rhythmic, ballistic - BW x 60
stretch
release calves on kettlebell handle
pullover thoracic spine stretch with 2.5kg plate

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6 hours later

Wall sit at 60 degree knee angle - 2 legs 45 secs x2
single leg 45 secs x 3

Calf raise - two legs, ISO at top, straight leg x 45 secs. Bent leg x 45 sec
single leg - ISO at top, straight leg 3x45 secs. Bent leg x45 secs

Tuesday 7th September 2021

Posterior chain and upper back still a bit sore.
Pigged out the last 2 days.... back on the fat loss today....

All tendons feeling much better - things looking up.
Right achilles insertion still needs work, but left achilles insertion/patella/quad tendon is now into stage 2 rehab

Although recent changes to my rehab approach should get the right achilles up to scratch now

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet,  whole lower body, posterior shoulder, traps and front delts - front delts still so painful after 2+ weeks of work!!
Lying TFL and hip flexor stretch

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Tendon health - rehab - fasted

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 secs each till 1min x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall tib raise - x20
Band pull aparts - High to low, palms facing up - Jumpstretch light band x 20
Diagonals, palms facing down x6 each axis

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rotating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle - 2x 35 secs
A2) High bar squat - full range super slow squats - BW x 5
3 sec down and up, paused on 20 inch bench - 20kg x5, 40kg x5, 50kg x5, 60kg x5, 70kg x 15

All pain free

B) SSB single leg calf raise - arm supported, no elevation, in oly shoes - controlled - BW x20 , 30kg x30 sec ISO,  x15
40kg x 30 sec ISO at top
3 sec up and down, top half only - 40kg x15

C) SSB single leg, bent knee soleus calf raise -  arm supported, no elevation, in oly shoes - controlled - BW x20 , 30kg x30 sec ISO,  x15
3 sec up and down, top half only - 40kg x15

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A) High angle rows - 20kg x12, x12, 60kg x1, 62.5kg 3x11  (+3reps on all sets) @ RPE 8
Wow felt so much stronger. That single 20 rep set I did everyday last week helped.

B1)Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x10  @ RPE 8
down 2 reps, just felt harder today
B2) Dip - BW x10 @ RPE 7
Been a while since I did these, went rock bottom full range today, and it was pain free. Left shoulder no longer hurts!

C) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x12
burn was a bit painful!

D1) SSB Good Morning - 30kg x5, 40kg x10, 50kg x112, 60kg x12 @ RPE 7
D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XHeavy band x 20, XXheavy band x 20

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stretch

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6 hours later

Calf raise - two legs, ISO at top, straight leg x 30 secs. Bent leg x 30 sec
single leg - ISO at top, straight leg 2x30 sec. Bent leg 2x30 sec

Wall sit at 70-80 degree knee angle - 2 legs 30 secs x3
single leg 30 secs x 2