Adarq.org

11/02/20

Patrick Step up - sets of 10
Bw, bw, 20, 40, 50

Elevated Nordic 3 x 5
Couch stretch 3 x 60s

Calf Raises - bw x 10, +10 x 10, +15 x 10
Tibialis raises - 3 x 20

12/02/20

A) Split Squats- flat ground- sets of 10 (right knee a little unstable)
bw, +12, +16, +16, +16

B1) Seated GM- sets of 10
bar, second set at 30kg had slight twinge in left ham. Called it a day

B2) Jefferson Curl- sets of 10
+6 x 10, 

B3) Cross Bench Pullover- sets of 10
8kg x 10,

Cut the workout after that twinge in the left hammy. Humidity was super high and I was already feeling sick anyway. I pushed the split squats too much and they destroy my legs entirely. I think this is what led to the hammy twinge. I remember it has happened before. Need to elevate the front foot a few inches till I get back to where I was.

13/02/20

Ball game. Was a let down of a game. We're the top team and we played second who are a bunch of younger guys (18-20). They only had 5 and although we had 6 we had 3 of our best playing. Led by 25 at the half then their best played fouled out. Next minute another of their players gets an unsportsman like foul and he has to sit for 5 minutes. I subbed myself off for the rest of the game. It was embarrassing. Funny though one of the guys had his Dad there scoring. He made a crack at me about physically bullying their players and how it's going to be the highlight of my week and I'm going to go tell all my co-workers about it. I told him maybe his son should just go back to playing junior girls ball haha.

Body is sore but pulled up really well from the game. Left ham is fine. Knee is fine. Strange. I think a lot of my knee issues are related to tight calves and tight quads.

17/02/20

10 mins reverse deadmill

Penultimate steps x 10 each side

Shooting around with some lobs and bad dunks thrown in. Did lower the rim to 9ft and practiced some non palming dunks. Surprisingly dunked easily without palming. Went to 9.5ft and got a couple down. Could be a game changer if I can bring this to 10ft.

19/02/20

Ball game. Kind of easy kind of hard. Didn't really eat all day before the game so was a little out of fuel after about 15 mins. Still got an easy win and held my own in the paint. Not too many guys know how to use their bodies to rebound, box out, etc. Lining up for a free throw and the other big guy asked me how much I weigh. Told him and he said he was 5kgs lighter than me. I asked how old he was and when he replied 22 I told him I was nearly 40. Should have seen his face, it was absolute gold! I told him he still has a few years to catch up to me.

02/03/20

4.20am

Bike x 5 mins
Mob Circuit x 5 mins

Back Squat- bar x 5, 40 x 5, 40 x 5, 60 x 3, 70 x 3, 80 x 3, 85 x 1, 90 x 1
Dimmer Deadlift- 60 x 20, 20, 13
Hack Squat- 40 x 2 x 60

3 Cycles of 5 reps each
chins, sissy squats, toes to bar (never knew I could do these)

All done by 5.30.
 

04/03/20

3 mins rower
2 mins reverse deadmill

Front Squats- sets of 5
20, 30, 40, 50, 50- struggling with depth in normal shoes. Will bring back the oly shoes for this

Defecit deadlifts- standing on 20kg bumper
Warm ups- bar x 10, 60 x 5
2 reps every 30s @ 90kg

Bench
bar x 5, 30 x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 3, 75 x 1, 77.5 x 1, 80 x 1


Circuit- 3 times through
DB Pullover- 7kg x 10, 10kg x 10, 10
French Press- 15kg x 10, 10, 10
Standing Side QL Bend- 15kg x 5, 20kg x 5, 25kg x 5

Doneski.