Adarq.org

Friday 6th August 2021

Feeling ok, but having some right ankle impingement issue cropping up again from old ankle injury.
Seems to have flared up again when I started squatting again deep with a narrow stance, smashing the front on the shin into the ankle joint
Doesn't show up when I'm training or running/jumping, only when I'm walking around cold

And I started having occasional Plantar Fasciitis pain in my left foot :/
Again it never flares up while training.
Always though this was a muscular issue, so thought release work and stretching might sort it out, but it turns out it's due to the big toe getting squashed in and cutting off blood flow....
Might explain why I only even get it on my left foot.
I just need to be more conscious on my toe position and avoid my narrow shoes from now on

<a href="http://www.youtube.com/watch?v=yxub7xv317g" target="_blank">http://www.youtube.com/watch?v=yxub7xv317g</a>


Upper body felt strong today, made progress all round.
And shoulders feeling much healthier and stronger


--
morning mobility work and upper body stretches

Soft tissue work on Feet, TFL area and Glute Medius

---
Tendon health - rehab and upper body - fasted

split squat ISO, rear leg straight, at 90 degrees - x 45 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - no elevation - BW x10, 30kg x 8,  50kg x 8, 60kg x8
just above neutral, both side back to back  - 30secs ISO x 60kg, 70kg, 70kg

+5kg on top sets, felt good, will go up again next week.

B) SSB single leg, bent leg, knee over toes calf raise - arm supported -  BWx10, 30kg x8, 40kg 3x8 @ RPE 7
C1) Spanish squat ISO - nylon strap, thighs at parallel -  x35 secs, +5kg 35 secs x 3 sets
C2) 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 - 1 x 30secs

-----

Dribbling, ball control drills and jumps x 20 mins

- jump shots and hook shots against the wall, with a small hop  - 2x5 each arm with a 10sec rest
- Altitude drops - 6 inches 2x5
- 3 step jump 3x3 LR/RL plants, jumping 6 inches, on grass
- single leg jump, off short run up, jumping 6 inches off left leg 2x3, right leg 2x3

Added a bit more volume. And dribbling moves are now fairly intense

------

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets

All controlled and fairly comfortable sets @ RPE 6-8
rotating sets - 1 to 1.5 mins rest

A) Tib raise - SSB + oly shoes 30kg x8, 50kg x8,  60kg 3x8 @ RPE7  (+5kg)
wall tib raise,  in oly shoes x8 @RPE 8

B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x10   (+2 reps on last set)
finally at 3 sets of 10 without going near failure

C) High angle rows - 20kg x12, 40kg x8, 60kg 3x9 

-------

A1) SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x8, 30kg x8, 40kg x8, 50kg x8, 60kg 2x8
Left quad tendon pain well down, so increased the weight +10kg
A2) SSB Reverse Lunge - one arm supported - BW x8, 30kg 2x8

B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 2x10, x8
C) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, BW 3x9
hamstrings felt stronger today, finally all sets of 9 without going to near failure.

D) Dumbbell curl - 10lbs x10, 27.5lbs x8, 25lbs 2x8

-----

W external rotations into press - chest supported at 45 degrees 5lbs x10, x8
Ivanko super gripper - 64lbs x5, 64lbs 3x11 (+1 rep), plus one extra set for left hand x8

Jefferson curl - hold at bottom of each rep - 20kg barbell x 15 + 20 sec hold

---

6 hours later

Wallsit x 30secs to warmup
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 30secs (2-3mins rest)

You just have to get leaner period, there is no magic routine for that area

So eat less than the amount that caused you to gain weight basically, or move more but that is not that efficient after a point as it makes you hungrier   
Yes you will have to weigh and count your food if you want to be sure, or eat the same things everyday and slowly cut some stuff out.
The most calorie dense foods first

The lower ab area is usually the last place to drop off, so if you get veins showing there your pretty damn lean.

Thursday 5th August 2021

Achey, but still feeling decent.

Last night on the leg extension ISOs, my left quad tendon finally didn't hurt at all. That is the most painful position with the knee slightly in front of the toes.
That's some quick progress from last week.

--
Morning mobility work and upper body stretches

Soft tissue work on feet, TFL and outer quads, plus erectors and obliques
---

Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 45 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 30 secs,  40kg x 30secs, 50kg x 30 secs
just above neutral, both side back to back  - 30secs x 60kg, 65kg, 65kg

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

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 - x 30secs
C3)standing hip push against strap around upper shins @80% effort - 2x 30 secs
C4) seated hip push against strap around lower thighs @80% effort - x30 secs

D1) Spanish squat ISO - nylon strap, thighs at parallel -  x35 secs, +5kg 35 secs x 3 sets

Really leaned back on these today, with torso slightly beyond vertical, and lower back relaxed. Made it way harder.
I've always felt like I was going to slip and fall back before doing it like this, but today I got smart and put a bumper plate between my feet and the support, I hooked the strap to.
No chance of that happening now.



Not quite as hard as a matrix squat though
Imagine the load on the quads and tendons....

<a href="http://www.youtube.com/watch?v=cY7GhsnLRmg" target="_blank">http://www.youtube.com/watch?v=cY7GhsnLRmg</a>


D2) 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 - 1 x 30secs

-----

Dribbling and ball control drills x 25 mins
- jump shots and hook shots against the wall, with a small hop  - 3x5 each arm with a 10sec rest
- Altitude drops - 6 inches x 5
- 3 step jump 3x3 LR/RL plants, jumping 6 inches, on grass
- single leg jump, off short run up, jumping 6 inches off left leg x 3

Progressing the load

-----
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets

Tried some reverse lunges down to parallel, both legs at 90 degrees knee angles and it felt good - especially the rear leg with regard to my glute medius tendon. That used to hurt a lot.

----
25 min walk
backwards walking - middle of walk - 30 degree sloped path - 1.5 mins

----

6 hours later

Wallsit x 30secs to warmup

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 30secs (2-3mins rest)

Tuesday 3rd August 2021

Felt tired today.
Tendons felt all about the same

changed things up today, did ISOs first then BBall dribbling work

--
Soft tissue work on Feet, TFL area, outer quads and Glute Medius
Plus some upper body

---

Tendon health - rehab - fasted


split squat ISO, rear leg straight, at 90 degrees - x 45 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise - arm supported - 10mm elevated  30kg x 10, bent knee x10,  40kg x 10, bent knee 2x10,  50kg x8
just above neutral, both side back to back  - 30secs x 60kg, 60kg, 60kg

B1) Spanish squat ISO - just above parallel -  x35 secs, +5kg 35secs x2 sets
B2) 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 - 3 x 30secs

-----
Dribbling and ball control drills x 20 mins
- jump shots and hook shots against the wall, with a small hop  - 2x5 each arm

The most intense session yet. felt good

-----
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x12 + 30 sec stretch x 2 sets

controlled and fairly comfortable sets @ RPE 7-8

Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6 

A1) Side plank band Clam shell ISO -  IronEdge XHeavy  band  - x 30secs, x10 reps, x30 secs

A2) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - 20lbs x8, 50lbs x8 60lbs x8 @ RPE 7
upped top set by 5lbs, felt fairly hard

B) L Sit hold -  x 10 sec, 2x 15secs

Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1, 3x3
parallel grip, shoulder width - BW x 1, 3x4

a bit tougher today...tweaked my right upper trap area on last set :/
Hurts quite a bit right now

----
20 min easy walk


6 hours later

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

Monday 2nd August 2021

Sore calves and glute medius.

Right Glute medius tendon appears to be just about fully healed, haven't noticed any issues recently
Right Achilles insertion about the same, so will load heavier today and see how it responds
Left quad tendon feels way better, all inflammation gone.

---

Tendon health - rehab - fasted

Dribbling and ball control drills x 20 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop  - 2x5 each

A little more intense today

split squat ISO, rear leg straight, at 90 degrees - x 45 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 10mm elevated  30kg x 30 secs,
just above neutral, both side back to back  - 30secs x 50kg, 55kg, 55kg 60kg, 60kg

B1) Spanish squat ISO - just above parallel -  3x35 secs
B2) 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 - 3 x 30secs

----
25 min easy walk
This was tiring, guess BBall dribbling and ISOs tired me out

stretch


6 hours later

Wall sit, just above parallel - 4x 30secs

Saturday 31st July 2021

Full rest yesterday. Feel ok, but a little achey and hamstrings still a bit sore

Right achilles insertion improved dramatically after last session!
Dropping the ISO calf raise back down to 55kg and holding it lower in the ROM did the trick.
No dorsiflexion pain at all this morning upon waking, while lying in bed.
And pain from pressing against the back of the heel is down to a 1/10
Let's build on this.

On the bad side my left quad tendon feels inflamed again :/

So going too heavy and pushing too hard on the ISOs is not always the best...
Just controlled stress so the tendon can adapt to it, and heal.

--
morning mobility work
upper body stretches
---

Tendon health - rehab - fasted

Dribbling and ball control drills x 15 mins


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

rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported - 10mm elevated  30kg x 30 secs, 50kg x 30 secs
just above neutral, both side back to back  - 30 secs x 55kg, 55kg, 55kg

B) Tib raise - SSB + oly shoes 30kg x8, 50kg x8,  55kg 3x8 @ RPE7
wall tib raise,  in oly shoes x5 @RPE 8

C) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  30kg x 30 secs
both side back to back  - 30secs x 50kg x 3 sets

D1) Spanish squat ISO  3x35 secs
D2) 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 - 3 x 30secs


- did these in between the above - controlled and fairly comfortable sets @ RPE 6-8

Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6
High angle rows - 20kg x12, 40kg x8, 60kg 4x8
Dumbbell palms facing overheard press, arms in line with ears - 10lbs x10, 20lbs x10, 27.5lbs 2x8
Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs 2x8
Ivanko super gripper - 64lbs x8, 92lbs x6, 64lbs 3x10, plus one extra set for left hand
Glute bridge, slider leg curl - BW 3x8
W external rotations into press - bent forward at 45 degrees 5lbs 2x8

Jefferson curl - hold at bottom of each rep - 20kg barbell x 15


stretch

Wednesday 28th July 2021

Not fresh today, but still felt decent
Sore calves

COVID lockdown here extended another 1 month...

--
morning mobility work
upper body stretches
---

Tendon health - rehab - fasted

Dribbling and ball control drills x 18 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop  - 2x5 each
- 3 step jumps, on grass,  low effort, only jumping under 6 inches - Left/right and right/left plants 3x3 each

split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO  x45 secs

rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported - no elevation  30kg x 30 secs, 50kg x 30 secs
near fully contracted position, both side back to back  - 30secs x 70kg, 75kg, 80kg, 85kg, 85kg

B) pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10, x8 @ RPE 7

C) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  30kg x 30 secs
both side back to back  - 30secs x 50kg x 4 sets

D) Side plank band Clam shell ISO -  IronEdge XXHeavy band  - 30 secs x4

E) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle >80% effort - 4 x 30secs

-----
A) Squats - controlled down explode up - 2mins rest

In Oly shoes, facing down slope of garage
SSB -  30kg x6, 50kg x 6, 70kg x6, 90kg 3x3
Front Squat - 20kg x5, 60kg x3, 80kg 2x3
High bar squat - 60kg x3, 90kg 3x3

+5kg. Starting to feel harder on the front squats, so will slow down the progression on these to 2.5kg

B) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - BW x8, 30lbs x8, 50lbs x8, 55lbs x8 @ RPE 7


stretch

Monday 26th July 2021

Rested the last 2 days, and I feel crisp

--
morning mobility work
Upper body stretches and shoulder dislocate stretch

Soft tissue work on Feet, TFL area and Glute Medius

---

Tendon health - rehab - fasted

Dribbling and ball control drills x 18 mins
- jump shots and hook shots against the wall, alternating arms, with a small hop  - 2x5 each

split squat ISO, rear leg straight at 90 degrees - x 35 secs
Spanish squat ISO  x45 secs

rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported - no elevation  30kg x 30 secs, 50kg x 30 secs
both side back to back  - 30 secs x 70kg, 80kg, 85kg, 85kg

hard for left side, while the right side feels way stronger

B) Side plank band Clam shell ISO -  IronEdge XHeavy  band  - 10 sec hold per rep - 3x3
C) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort -  4x 30secs

-----
A) Squats - controlled down explode up - 2mins rest

In Oly shoes, facing down slope of garage
SSB -  30kg x6, 50kg x 6, 70kg x6, 85kg 3x3
Front Squat - 20kg x5, 60kg x3, 75kg 2x3
High bar squat - 20kg x6, 60kg x3, 85kg 2x3

+5kg. Squats felt good, strong

B) 1 Arm dumbbell Single leg RDL - Dumbbell on opposite arm of working leg - BW x8, 20lbs x8, 45lbs x10, 50lbs x10 @ RPE 7

C) L Sit hold -  2x 10 secs

---

- did these in between the above - controlled and fairly comfortable sets @ RPE 7-8

Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x10 + 6/6 

Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1, 3x3
parallel grip, shoulder width - BW x 1, 3x4 (+1 rep per set)

stretch