Adarq.org

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

Friday 13th August 2021

Friday the 13th - zing   

Pretty sore hamstrings and groin area

Left quad tendon feels much better after last session.
Right Achilles tendon about the same, so will change things up

--
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on whole lower body and TFL. Thoracic spine, lats and whole shoulder
hip and TFL stretches

---

Tendon health - rehab - fasted

Bodyweight - 88.8kg 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, 60kg x 30secs,
around neutral or slightly lower, both side back to back  - 35secs x 70kg, 80kg, 80kg, 80kg

Held the ISO lower at around neutral position, to stress the Achilles tendon more where it hurts.
Also using lighter weights

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10

C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) seated hip push against strap around lower thighs - leaning torso forward at 45 degrees @80% effort - 2x30 secs
C3) seated hip push against strap around lower thighs - vertical torso @80% effort - x30 secs

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 - 2 x 35secs

---

Dribbling, ball control drills and jumps x 40 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
- dribble moves vs cones

- reactive squat drop x 5
- Altitude drops - 6 inches x5
- 3 step jump LR/RL plants 2x3, jumping 6 inches, on grass, with ball in opposite hand.

- 3 step jumps LR/RL plants 2x3, sub-maximal jump against garage door wall - touching 9'4" = 24 inches
- single leg jump, left and right legged, off short run up,  sub-maximal jump against garage door wall - touching 9'2" left,  8'7" right = 22/17 inches

- a few series of short lower effort skips and hops

- vertical jumps, 2 handed, sub-maximal effort - 2x3  (jumping about 20 inches)
- vertical jump @ 80% effort x2 - touching 9'4" = 24 inches

Jumped higher today, but still not pushing too hard
Ceiling of my garage is about 10'3" so I'm aiming to touch it off vertical eventually...
On the two 80% effort vertical jumps, I touched the 12 inch metal brackets that hang from the top, from an old garage door installation

 

<a href="http://www.youtube.com/watch?v=X4uEqKXCQEY" target="_blank">http://www.youtube.com/watch?v=X4uEqKXCQEY</a>

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

Thursday 12th August 2021

Sore hamstrings, glutes, erectors, quads and lats

left quad tendon and right achilles tendons about the same

--
Morning mobility work and upper body stretches

Pre workout -  - Soft tissue work on feet and TFL. Thoraric spine, lats and whole shoulder
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 - no elevation - BW x10, 30kg x 10, 60kg x 30 secs
just above neutral, both side back to back  - 35secs x 80kg, 45secs x 82.5kg, 85kg, 87.5kg, 1 min x  90kg

Was able to hold 90kg for a minute without shakes, so will increase the weight next time.

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10
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 - 2 x 35secs

---

Dribbling, ball control drills x  35mins
- 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
- dribble moves vs cones

Tuesday 10th August 2021

Felt feverish last night as the COVID vaccine kicked in - flu like symptoms, achey overall feeling.
So I skipped the planned leg extension ISOs 6 hours post main session.
Took 2 Panadol and went to bed early.

Still feeling it today. But will train the ISOs, and skip some other stuff I had planned till later in the week.
Will update this post later - first warm spring like day today, so I gotta get out and do something.

Right Achilles tendon insertion improved further from yesterday's session and now feels similar to my left side when walking straight out of bed cold.
So more of the same, but will increment the weight up as needed to stay in the sweet spot.

--
Morning mobility work and upper body stretches
Lower body and TFL release

---

Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 40kg x10,  60kg x 30 secs
just above neutral, both side back to back  - 35secs x 80kg, 87.5kg, 45secs x 90kg, 35secs x 90kg, 90kg

Bumped the weight to 87.5kg, felt ok, so upped it again to 90kg. This feels about as high as I want to go right now, as leg was starting to shake a tiny bit towards the end.

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10, 40kg x10.

C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - 3x 30secs

D) 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 - 5 x 35secs

---

Dribbling, ball control drills x  35mins
- jump shots and hook shots against the wall, with a small hop  - 3x5 each arm with a 10sec rest
- dribble moves vs cones
- 3 step jump LR/RL plants 2x3, jumping 6 inches, on grass, with ball in opposite hand.
- 3 step jumps LR/RL plants 2x3, sub-maximal jump against garage door wall - touching 9'3"
- single leg jump, left and right legged, off short run up,  sub-maximal jump against garage door wall - touching 9'3"
- vertical jumps, 2 handed @ 50% effort - 2x3  (jumping about 18 inches)

Starting to get my R-L plant sorted.
All sub-maximal jumps touched around 9'3", so about 23 inches with my 7'4" reach

Felt OK, apart from some IT band ache on some R-L jumps
Which I think is caused by my tight TFL, and previously my glute medius tendon issues.
It pulls on the IT band against the hip bone, which inflames it and so it swells causing further compression

I suppose all the between the legs/under the legs stuff I practice doesn't exactly help....



So I stretched it a lot later a night. And it sure hurts a lot when I release it with a ball.

https://www.sportsinjurybulletin.com/tensor-fascia-latae-unraveling-the-mysteries/

Monday 9th August 2021

Right Achilles tendon insertion reacted favorable to yesteray's 85kg calf raise ISOs, so will make than the regular load.

COVID vaccine this morning. felt Ok, so went ahead with training/rehab

--
Morning mobility work and upper body stretches

---

Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10,  50kg x 30 secs
just above neutral, both side back to back  - 35secs x 70kg, 85kg, 85kg, 85kg

I can probably hold 85kg for at least a minute, so will likely increase to 90kg later in the week.

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10
C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) standing hip push against strap around upper shins - @80% effort - 3x30 secs
D) 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 - 4 x 30secs

---

Dribbling, ball control drills x  28 mins
- jump shots and hook shots against the wall, with a small hop  - 3x5 each arm with a 10sec rest
- dribble moves vs cones

Sunday 8th August 2021

Fatloss cycle 3 - Week 1

Height - 5'8.5"
weighed - 86.8kg (-0.7kg), 191.4lbs

waist - 36.75 inches (-0.75)
hip =  41 inches (-3/8)
upper thigh = 26 1/8 inches (-1/8)
Right calf = 16 (-1/8)
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 23.5% (-0.5)

Total loss so far - weight 0.7kg Waist  0.75 inches Tanita BF% 0.5%

First entry was 3 weeks ago, so deficits are vs then. I fell off the wagon, but picked it back up last week.
Averaging around 2000 calories each day. So I'm burning around 2600-2700 according to my FitbitCharge 3 and the TDEE app on my phone.

Still feeling good and making gains in strength and size it seems

measure you waist once a week, at the same day and time, straight out of bed is good.
If it goes down 0.25 inch then your on track to losing 0.5kg of fat a week - tends to hold true for most people
I lose 0.5 inch off my waist when I drop 1kg of fat in a week.

If you eat too much on your normal days then you won't lose anything.
It's all about the final balance at the end of the week, over time

In any case, 0.5kg of fat lost a week is very noticeable in the mirror.
And your skin will feel tighter week to week, especially around the wrist/forearm and chin/jaw.