Adarq.org

Sunday 22nd August 2021

Achey all over, but feeling strong

Front delts are so painful when I release them, even after a whole week of work...

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on TFL, adductors, glutes, thoracic spine, and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg

went up 5kg, no leg shakes

B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg

D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 30 secs

---

Dribbling, ball control drills x 25 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
- some low intensity 3 step jump practice LR/RL on grass
- 3 series of low intensity march skips

---

rotating sets - 1.5 mins rest
All around RPE 7-8

A) High angle rows - 20kg x12, 40kg x8, 60kg 3x11  (+1rep on all sets)

B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x12   (+1rep on all sets)
close grip triangle pushup on floor 2x10

C) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, +5kg on hip 2x8
single leg eccentrics - 2x6

finally added 5kg.

----
Ivanko super gripper - 64lbs x6, 92lbs right hand 3x13, left hand x13, x10, x11, x11
left hand failed, so will stay here until all sets at 13 reps

---

6 hours later

Calf raise - single leg - bent knee x 45 sec ISO, straight leg x 45 sec ISO
no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg, elevated  x 20

first time in a while doing a full range calf raise, no pain

Wall sit at 70-80 degree knee angle - 2 legs x35 secs, single leg x 35 secs
Bulgarian split squat BW x 20
ATG split squat BW x 20

not much of a pump with the ATG split squat, whereas the BSS has a lot and smacks the glutes as well

Saturday 21st August 2021

COVID Lockdown extended another month here, so putting it to good use in leaning up and getting healthy

Glutes deep down achey.
Achilles and left quad tendon improving.

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on TFL, adductors, upper rectus femoris, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20


rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8

B) Tib raise - SSB + oly shoes 30kg x20, 50kg x10, 70kg 2x8 @ RPE8
wall tib raise,  in oly shoes 2x8 @RPE 8

C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8

D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
D2) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x10, 50kg x10, 70kg x10, 85kg x12 @ RPE 7

Now lowering diagonally forward. 85kg was not too hard, going up to 90kg next time.

D3) SSB Split squat -  oly shoes, single arm supported, to just above parallel depth  -  30kg x10, 50kg x10, 60kg x10 @ RPE 7

Lowering down to the edge of left quad tendon discomfort

----

Sissy squat 50% ROM - BW x 20
Single leg reverse hyper - BW x 30

---

6 hours later

Calf raise - no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg x 30
Wall sit at 70-80 degree knee angle - 2 legs 2x35 secs, single leg 2x 35 secs

Friday 20th August 2021

Sore glutes and hammies a bit from yesterday, from the split squats most likely

Achilles finally feeling better!
And based on these 2 videos I will make some changes to my rehab approach - adding in daily blood flow high rep stuff in addition to my recent changes.

Great video from Keegan Smith, plus lots of good stuff on his channel

<a href="http://www.youtube.com/watch?v=IcfoLXmd-f0" target="_blank">http://www.youtube.com/watch?v=IcfoLXmd-f0</a>

<a href="http://www.youtube.com/watch?v=ZZmPlBKid6c" target="_blank">http://www.youtube.com/watch?v=ZZmPlBKid6c</a>


----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work for whole body
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20


rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - no elevation in oly shoes, arm supported - controlled - BW x20, 30kg x 20, 50kg x 30 sec ISO
ISO 60kg 2x 30secs

B) SSB single leg calf raise- no elevation in oly shoes, arm supported - controlled - BW x20, 30kg x 20, 50kg x 30 sec ISO
ISO 60kg 2x 30secs

C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs

D1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D2) seated hip push against strap around lower thighs - torso at 45 degrees @80% effort - 30 secs
D3) seated hip push against strap around lower thighs @80% effort - x30 secs
D4) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - @80% effort - 30 secs

----

Single leg squat - down to 20 inch bench - BW x 20

finally pain free on both legs knee/tendons/hip

---

Dribbling, ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop  - 2x5 each arm with a 10sec rest

mostly low intensity stuff, no hard cuts or hops

---

6 hours later

single leg Calf raise - no elevation - bent knee x 25, straight leg x 25
Wall sit at 70-80 degree knee angle - 2 legs 2x35 secs, single leg 2x 35 secs

Wednesday 18th August 2021

Pretty sore lower legs, soleus. And my glute max and medius feel deep down brusied from the stepdowns

Left quad tendon feeling much better
Achilles insertions kinda feel better, but masked by the DOMs.

Left foot plantar fasciitis type pain is barely noticeable now, while my right ankle impinegement pain is gone.
There is pain spot on my left foot when rolling it, while dorsiflexing it hard, which I assume is where the pain must be.
None of the right foot. Releeasing that area has helped.

Felt tired during today's session, should have rested in hindsight, but I'm motivated to get my tendons back in order ASAP and continue leaning up.

--
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, long/short adductor, thoracic spine, and front delt
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs

---

Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
front step down - 6 inch step - BW x 12
Side plank with leg abduction - against bench x 30secs each side
Spanish squat ISO- just above parallel x 35 secs

rotating sets - 1 mins rest
A) SSB single leg, bent knee, over toes calf raise ISO - arm supported - 3 inch elevated in oly shoes - BW x10, 30kg x 10, 50kg x 30 secs
30 secs x60kg, x65kg, 60kg

Tried 65kg, legs started shaking a bit, so dropped back down

B) SSB single leg calf raise - arm supported - 3 inch elevated in oly shoes - BW x10, 30kg x 10, 50kg x 30 secs
30 secs x60kg, x65kg, 60kg

C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs

Tuesday 17th August 2021

I'm so happy I have fixed my right IT band issue. Now I can finally stop hammering my glute medius so much.
It was my tight TFL after all.
When you think about it, the penultimate  push off for a running jump is exactly a dynamic version of a TFL stretch... so that why it puts so much stress on my IT band when my TFL is tight and over active, which it connects directly into.
Pulling the leg back, behind you, externally rotating the leg/foot and then abducting the leg to the opposite side is the exact opposite of what the TFL is supposed to do, hence stretching it

Yeah lots of release work on my TFL, and stretching around the clock the last few days.

This is my go to TFL stretch, been doing when I wake up in the mornings - 2x 1.5 mins each leg
Except I make sure the stretched leg on the floor is straight with the hip, well I try to move it as far to the right as I can, and I put the other foot on top of the side of the knee and push it down flat against the ground. While trying to flatten my lower back into the ground, which also stretches another function of the TFL as a pelvis and hip flexor - hence why it also can cause Anterior pelvic tilt and back issues.
Makes my TFL and other hip muscles scream.
You can also do a sorta standing version by pushing the stretched leg behind you in the same manner, pushing the foot as far to the opposite side as you can, toes on the floor



The other one is an active stretch, that also activates the glutes.
A quadruped bird dog style position - push leg back, externally rotate the foot and the pull the leg inwards.
makes the front of the hip feel lose while your glutes get pumped.
The third one in the video

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


--
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs

---

Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
front step down - 6 inch step - BW x 12
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side

rotating sets - 1 mins rest
A) SSB single leg, bent knee, over toes calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7

Changed the order around, now soleus calf raise gets priority

B) SSB single leg calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7

C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs

----


SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x10, 30kg x10, 50kg x10, 70kg x10, 80kg x10 @ RPE 7

Not easy, but not hard. Will go up to 85kg next time, which is close to body weight.

---

Dribbling, ball control drills x 25 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
- some low intensity 3 step jump practice LR/RL

---

20 mins worth of house dancing practice

Monday 16th August 2021

Posterior chain and adductors sore from the jefferson curls.
Achey calves

Decided to rest up today.
But did a ton off soft tissue work and stretching - helps burns some extra calories while still benefiting me

---

Morning mobility work and upper body stretches

2 hours of whole body soft tissue work and stretching

---

Shoulder mobility has improved a lot since I started rolling out my thoracic spine, lasts, front delts and all the muscles around the shoulder girdle.
Left shoulder no longer impinges when forcing the arm back when held vertical.
Still no where I want to be compared to what I have been able to do in my younger years, but it's in a decent place.

I used to be able to do this back in my 20-30s, still not close.
Bottom hand is not bad, but upper is the problem, lats/pecs still too tight in that direction

Sunday 15th August 2021

Upper body not all that sore as I was expecting
Posterior chain is a bit

going to put more focus on the soleus than I have been in my achilles rehab
see the difference in forces (x bodyweight) subjected to the soleus vs the gastroc at various running speeds

https://www.tendinopathyrehab.com/blog/tendinopathy-updates/why-you-should-use-seated-calf-raise-in-achilles-tendinopathy

They also show that the total calf muscle volume is made of soleus mainly (43.7%), then medial gastroc (34.3%), then lateral gastroc (22.1%). This fits in withthe very high physiological cross sectional area of the soleus (Lieber 2011) and much higher forces (x bodyweight) in the soleus versus the gastroc in running (see table below showing predicted muscle forces in running at increasing speed, adapted from Dorn 2012) and

--
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL and front delts
hip and TFL stretches

---

Tendon health - rehab - fasted

Bodyweight - 88.6kg with shoes

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 50kg x 30 secs
around neutral or slightly lower, both side back to back  - 35secs x 70kg, 80kg, 80kg

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 3 inch elevated - BWx10, 30kg x10
around neutral or slightly higher, both side back to back  - 35secs x 50kg, 60kg, 60kg, 60kg

C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side

D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - x 35secs

---

Dribbling, ball control drills x 35 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

---

rotating sets - 1.5 mins rest

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 30kg 2x8 + 30 sec hold on last set @ RPE 5
B) L Sit hold -  x 10 sec with bent knee, 3x 15secs
C) W external rotations into press - chest supported at 45 degrees 2.5lbs x8,  5lbs 2x8, x7 @ RPE 7


stretch