Adarq.org

Friday 23rd July 2021

Upper/outer pecs and posterior shoulder felt pretty sore upon waking, but overall soreness is down from this time last week after this session.
Don't feel tired at all

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morning mobility work
upper body stretches
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Tendon health - rehab - fasted

So I dropped a lot of the ISOs back down to 30 secs, so I can do them heavier and push harder.
I find a big force drop off after 35 secs, plus the burn gets heavy around then.
And according to the research tendon tissue creep hits 80% by 30 secs

split squat ISO, rear leg straight at 90 degrees - x 45 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
near fully contracted position, both side back to back  - 30secs x 65kg, 70kg, 75kg, 80kg, 85kg

Topped out at 85kg today, hard but still stable and pain free on both sides.
30 sec holds made it more comfy

B) Lying Clam shell ISO -  IronEdge XXHeavy  band  - right side only - 5x 30 secs

Also tried with a band around the ankle and externally rotating the right leg outwards for 2 sets

C) 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 - 5 x 30secs

So I realized that you can do this seated on a chair or bench, just bending the knee, and getting your lower leg under you and then push the front of your foot into the floor.
So no need for fancy setups or straps.
And it hits the patella and quad tendons way harder.
My left upper patella tendon and quad tendon certainly felt it, it hurt in a good way, whereas when I do it with a strap as before, I don't feel anything....


25 min walk
backwards walking - middle of walk - 20 degree sloped path - 1.5 mins

Right achilles tendon insertion felt OK so I went on an easy walk today

Thursday 22nd July 2021

Big improvement to my right achilles tendon insertion, way less pain when pressing against the heel.
Main change I did yesterday was hold the calf raise ISO higher near the fully contracted position.
The lower position seems to compress the tendon against the bone there

Whole body achey
Third day of squats in a row, will take a break tomorrow and rest up I think

Upper body lifts felt pretty strong today, even after a week not doing them.

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morning mobility work

Soft tissue work on Feet, TFL area and Glute Medius

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Tendon health - rehab - fasted


Dribbling and ball control drills x 5 mins

Glute bridge x 45 secs
split squat ISO, rear leg straight at 90 degrees - x 30 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  - 45 secs x 65kg, 75kg x 2 sets

B1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort -  2x 40secs
B2) Single leg Sissy squat ISO -  70 degree leg angle - 2 x 40secs
B3) SSB Split squat ISO - heel off the ground, 1/4 squat depth - 30kg x 30 secs, 50kg x 40 secs

B4) Squats - controlled down explode up - 2mins rest

In Oly shoes, facing down slope of garage
SSB -  30kg x6, 50kg x 6, 70kg x6, 80kg 3x3
Front Squat - 20kg x5, 40kg x5, 60kg x3, 70kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 80kg 3x3

+5kg. Squats felt harder and a bit uncomfortable from the aches.

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- 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 

pushup - on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 2x10, x8   (+1 set)
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 8
Dead hang/paused - parallel grip, shoulder width - BW x 1, x1, 4x3 (+1 set)
regular grip. wider - BW 2x3

High angle rows - 20kg x12, 40kg x8, 60kg 2x10, x8  (+2 reps, +1 set)

Dumbbell curl - 10lbs x10, 25lbs 2x8
Dumbbell palms facing overheard press, arms in line with ears - 5lbs x10, 10lbs x10, 25lbs x11, x10
W external rotations into press - bent forward at 45 degrees 5lbs 2x12

Ivanko super gripper - 64lbs x8, 92lbs 3x6
Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW 3x8

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


stretch

Tuesday 20th July 2021

Whole body is sore

No walking today, will see if this helps my right achilles tendon insertion recover better

--
morning mobility work
upper body stretches

Soft tissue work on Feet, TFL and Glute Medius

---

Tendon health - rehab - fasted

split squat ISO, rear leg straight at 90 degrees - x 70 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 45 secs
both side back to back  - 45 secs x 60kg, x70kg, 75kg x 2 sets

back up to 75kg, felt OK

B1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort -  x 40secs
B2) Single leg Sissy squat ISO -  70 degree leg angle - 2 x 40secs
B3) SSB Split squat ISO - heel off the ground, 1/4 squat depth - 30kg x 30 secs, 50kg 2x 40 secs

legs shaking a bit towards the end of the 50kg sets

D3) Squats - controlled down explode up - 2mins rest

In Oly shoes, facing down slope of garage
SSB -  30kg x6, 50kg x 6, 70kg 3x3
Front Squat - 20kg x5, 40kg x5, 60kg 2x3
High bar squat - 20kg x6, 40kg x6, 60kg x6, 70kg 3x3

+5kg. second day of squats in a row, felt decent.

Sunday 18th July 2021

Achilles tendons insertions feeling better after yesterday, but still worse than it was a few weeks back. Hurts when pressed

Achey glutes from squats

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morning mobility work
upper body stretches

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Tendon health - rehab - fasted

split squat ISO, rear leg straight at 90 degrees - x 70 secs

Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort - 4 x 45 secs

Dribbling and ball control drills - 18min 
- 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 4x3 each

Felt twinge in my right IT band area on the push off on one left/right jump... same issue I had yesterday with one squat rep.
So will add some exercises to hopefully fix this - Side plank banded clam shell and single leg RDL
Well those were recommended by Squat University on Youtube

And maybe tight TFL, it definitely hurts like hell when I press a ball into it

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45 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 2 mins

stretch

Saturday 17th July 2021

Pretty sore all over after last session, but it died down fairly quickly to a mild level.
Still a bit sore

--
morning mobility work
upper body stretches

split squat ISO, rear leg straight at 90 degrees - x 70 secs
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Tendon health - rehab - fasted

rotating sets - 1 mins rest

A1) Outer leg lateral drive into wall - 3x 45 secs
A2) Lying side leg raise ISO, push against strap/band around lower quads -  IronEdge XXHeavy+ heavy band  >80% effort - 1x 45secs


B) SSB single leg calf raise ISO - arm supported - no elevation  30kg x 30 secs, 50kg x 30 secs
30 secs rest between sides  - 70kg  4x45 secs

decreased the weight 5kg

A1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 40secs
A2) Wall sit ISO -  80 degree leg angle, push into floor >80% effort - 2 x 40secs

A3) Squats - controlled down explode up
SSB -  30kg x6, 50kg x 6, 60kg x6
Front Squat - 20kg x5, 40kg x5, 50kg x5
High bar squat - 20kg x6, 40kg x6, 60kg x6, x3

+5kg. Squats all felt fairly easy. SSB really loads up the patella tendons, but no discomfort.
Narrower stance, and tried to stay as relaxed as I could in my legs in hips, as opposed to pushing knees out etc, if that makes sense.
Felt good apart from one rep on high bar where I felt a twinge in my right IT band area, when I tried to go slightly wider and and push knees out.
Could feel it along the whole length of the IT band. I think this is related to a glute medius issue

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43 min walk

released quads with barbell
stretch

Tuesday 13th July 2021

Calves still pretty sore. Damn manual resistance ISO calf raises causing a lot of soreness for some reason....

I let myself go the last few weeks, and now weigh 89kg!
So starting to lean back down again...middle of winter now so a month and a bit till spring
Back on the intermittent fasts

--
morning mobility work
upper body stretches

split squat ISO, rear leg straight at 90 degrees - x 70 secs
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Tendon health - rehab - fasted

Dribbling and ball control drills x 15 mins  -  Foot muscles feeling it a bit

SSB single leg calf raise ISO - arm supported - Olys shoes, 0.5 inch elevated  30kg x 20 secs, 50kg x 20 secs
30 secs rest between sides  - 70kg  x45 secs, 75kg 3x45 secs

No pain in my achilless, but will see if it does anything tomorrow, positive or negative, as I decreased the load from 95kg

Squats - All controlled
SSB -  30kg x5, 50kg x 5
Front Squat - 20kg x5, 40kg x5
High bar squat - 20kg x5, 40kg x5

Reverse lunge - BW x 5

Trying out full range squats, felt good, no pain in my tendons

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47 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 2 mins

Thursday 8th July 2021

Still Covid lockdown here, so mostly staying at home, and for the better as far as my tendons go

left Quad/patella tendons and right glute medius tendon are feeling good
My usual pain tests are down to a 1/10 pain scale if any. Walking down stairs feels good.
Can do full range bodyweight squats and sumo deadlifts, hands down to floor, pain free.
So will return to full range squats soon, very light and slowly progress.
And start conditioning my tendons with low altitude drops and bring back in low intensity fast movements and work back up.

On the bad side my achilles tendon insertions are not progressing, and have gotten slightly worse.
I think my calf raise ISO are just too heavy right now. 100kg last week, 95kg this week.
Will drop back down 70kg and see how that goes.
The manual resistance ISO are fine they have been working well.

--
morning mobility work
upper body stretches

soft tissue work for whole body

---

Tendon health - rehab - fasted

Dribbling and ball control drills to warm up x 10 mins

split squat ISO, rear leg straight at 90 degrees - x 70 secs
Spanish squat ISO  x45 secs
Glute bridge x 45 secs
Plank - x 45 secs
Side plank with leg abduction ISO on 20 inch bench x 45 secs

rotating sets - 1.5 mins rest inbetween

A1) standing hip push against strap around upper shins >80% effort - 1x 45 secs
A2) Lying side leg raise ISO, push against band around lower quads IronEdge XXHeavy+ heavy band  >80% effort - 3x 45secs

B1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort - 3 x 45secs
B2) Wall sit ISO -  80 degree leg angle, push into floor >80% effort - 2 x 45secs

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A) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only  - 30kg x6, 50kg x6, 70kg x6, 90kg x 45sec ISO
both sides back to back - 95kg  4x 45 sec ISO

B) Tib raise - wall tib raise x 12,  in oly shoes x8
SSB + oly shoes 30kg x6, 50kg x6,  70kg 2x6 @ RPE8

C) SSB single leg bent knee calf raise - arm supported -  Olys shoes, no elevation 3 sec eccentric, top half of ROM only  - 30kg x6, 50kg x6, 70kg x6
both sides back to back - 90kg x6

D) SSB Quarter squat - 3 sec hold at bottom - 30kg x 5, 50kg x5, 70kg x5, 90kg x5, 95kg x5

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- did these in between the above - controlled, light 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  x 2 sets

pushup - on floor x 10, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles x9, x8
Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup, semi inverted row on SSB x 10
Dead hang/paused - BW x 1, x1, 2x3
parallel grip, shoulder width 2x3

High angle rows - 20kg x12, 40kg x8, 50kg x8, 60kg 2x8
RDL - 20kg x 10, 40kg x10, 50kg x10, 60kg  2x12
SSB Good Morning - 30kg x 8, 40kg x8

Barbell curl - 10kg x10, 20kg x8, x10
Dumbbell palms facing overheard press, elbows to ears - 5lbs x10, 10lbs x10, 20lbs 2x12
W external rotations into press - bent forward at 45 degrees 5lbs 2x8

Ivanko super gripper - 64lbs x8, 92lbs 3x6  - forearms tired from all the stuff before
B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep
BW 2x8

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

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35 min walk/hike on moderately steep trail
backwards walking - middle of walk - 30 degree sloped path - 3 mins

Tuesday 29th June 2021

upper body feeling better/looser
tendons improving. walking down stairs today finally feeling decent.
So maybe in 2 weeks I can start pushing harder

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mobility work and lots of stretches