Adarq.org

Saturday 13th November 2021

Lower body still pretty sore, while upper body not quite as sore despite working it hard last night...

Rest day, didn't feel like doing much else

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Morning mobility work and upper body stretches

Had to skip post workout stretches the last few sessions due to lateness, making it back up some today

Some 2 legged calf stretches on stairs, no achilles discomfort, so it's time to add back in some calf stretching

ISO single leg extensions - pushing into floor with feet, at 90 degree leg angle - 5x 30secs

Sunday 14th November 2021

Lower body and erectors still sore, don't feel recovered, but better than previous weeks.
Upper body not too bad

Will make some training setup tweaks to get me fresher

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Morning mobility work

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bodyweight - without shoes = ?

BBall practise + jumps @ WLC outdoor courts - 65 mins

1) 15 mins dribble and ball control drills
2) shooting, post up moves, layups etc

3) 45 min mark onwards, 20 mins worth of jumps, and a few dunks on 8 feet netball rim

4) broad jump into rim jump  x 5 - touching highest link of Blacknet.

Fresher than last few weeks but still feeling sore and stiff in lower body.

Back to touching the rear cross member of these rims, 9'8+"  I think. It's 2 inches higher than the 9'6" backboards, and I got about an inch over that.
Feels like I'm using my glutes a lot more on jump and landing, and not doing these super shallow landings with heels off the ground that nail the patella and achilles.
9'8" touch off 1 step.
Still can't touch past 9'6" off vertical like I had been doing

Achilles felt decent during session, no issues with the slow jogs and skips I did. Jumps felt fine, but a little achey now.

Got rained on at the end so bailed.

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stretch, back at home

Tuesday 16th November 2021

Slight stale feeling, but no drained feeling - a positive change from last few lower body sessions... just from not doing the reverse lunges... ?
Lower back/erectors pretty sore upon waking, in a good way.
Minor soreness everywhere else

Right achilles insertion pretty sore upon waking, enough to cause me to limp, but felt better later at night.

Rest day, slept a lot

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Morning mobility work and upper body stretches
Some lower body stretches

Single leg calf raise ISO - 3x 45ssecs at top, 3x 35secs just above neutral
Wall sit ISO - 80-60 degree leg angle - 3x 45secs, wide stance 3x 45 secs

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So the last two squat sessions I've noticed a bit of forward rocking when waking out my squats, and wobbling when doing the slow tempo main sets.
Especially on low bar squat, when wearing my Nike Romaleos 4 SE oly shoes.
The stiff curved front is the cause, as it's quite hard to make the toes contact the floor.
Which will get scary on heavier weights for me
I even tried my old Do-Win Rogues on the last sets to compare and no issues here....

So Maybe the Romaleos 4 SE will be returned after all, as I have a few weeks before the return window is over.

Meanwhile Reebok AU, the sneaky bastards reduced some of their Legacy Lifter 2 shoes to less than 50% in price on Ebay!
Even less than what they were showing on their website!
Lucky I came across their shoes on Ebay while web surfing....
With free shipping and  returns!

So I jumped on a boring Black and white model and the retro black, pink and neon green one - planning to return the one I don't like
Not a fan of the white TPU heel of the black and white one, as that will get all scuffed and dirty over time. And the prominent Reebok logo'ed white strap.



Kinda partial to the flashy black and pink one, retro 80s sneaker look 
Maybe I'll keep both and wear a different shoe on each foot :p



They look OK when worn

Thursday 18th November 2021

Slight stale feeling.
Pecs moderately sore, whole traps a bit, rest of upper body achey.
Erectors and posterior chain also a bit sore.

Right achilles insertion felt better when I woke up compared to yesterday, but getting out of bed was extremely painful when stretched a bit when standing up.
It did get a bit better when the tendon warmed up a bit, but still a lot of limping around.
The back of the heel is a bit puffy and swollen to the touch.

Felt better after the ISOs, will do more tonight, and hope it calms down enough for me to squat tomorrow...
Walking around in oly shoes, with the heel lift feels much better.

Damn keen to shoot out the Nike Romaleos 4 SE vs Reebok legacy Lifter 2s that arrived from Ebay today

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Waking mobility work and upper body stretches

Calf raise ISOs -held at mid range, above neutral -  2 legged 2x 1 min
single leg 4x 1min

Now holding these at the top is a it achey, while mid range above neutral feels the best....


6 hours later

Calf raise ISOs - held at mid range, above neutral - 2 legged 2x1 min
single leg 4x1 min

Wall sit ISO - 2 legs at 80 degrees x 1 min, single leg at 60 degrees 3x1 min

Friday 19th November 2021

Didn't feel the greatest today, despite resting yesterday.
Lower body felt a bit achey, hopefully not from the stuff I did yesterday....

Right achilles insertion much improved when I woke, but even late last night I could feel the difference.
Still hurts a lot when I get out of bed, but after it's warmed up a bit much less pain and limping compared to the last 2 days.
Improved enough to train lower body today.
But any type of big dorsiflexion and achilles stretch I want to avoid

After testing out both my oly shoes, I think I will return the Nike Romaleos 4 SE.
The Reebok legacy lifter 2 feels much more comfortable... had it on the whole session, and no foot muscle aches like in the Nike, due to it's stiffness.
No wobbles on slow tempo squats as well, and low bar squat felt so much better in them when you can push your toes down into the floor.

Plus I'm not a fan of white shoes, even if these are quite nice looking.
And the Reeboks only cost me half of the Nike, giving me back a nice $190AUD back when returned....






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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and pecs
TFL rectus femoris, and hip flexor stretch

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general mobility drills
40% ROM sissy squats x 30
side leg raises x 20 each leg
hip circles x 10 each direction
Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

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Tendon health+rehab - Day 3 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 86.6kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20 - on floor

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Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 40kg, 45kg, 50kg, 55kg x 2 sets
no pain from achilles where I held it at the top

C) Wall Tibialis raise - BW x20, in oly shoes - BW  2x9 @RPE 8

only partial ROM, bottom to middle to avoid dorsiflexion of ankle, even then it still felt as hard as it normally feels full range....

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D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set with no foot movement

minimized jumping today

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 50kg x5, 67.5kg x5  (+2.5kg)

Starting to get harder now, so quicker eccentric

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 100kg x2, 107.5kg x1
A1) 2-3 sec down, controlled up - wider stance - 107.5kg x10 @ RPE 8  (+2.5kg)
A2) 107.5kg x10 @ RPE 9
A3) 5 secs down, 2 secs up - 107.5kg x3

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 65kg x5, 80kg x5
2 sec down, controlled up - 107.5kg x10 @ RPE 7

High bar squat felt pretty hard today, stopped the sets when I was shaking on the way up.
Hip shift on these still a big problem :/
First main set, tested with a wider stance, felt harder.

Low bar squat felt very good today in the Reebok Legacy Lifter 2s, flexible front meant I could press my toes into the floor.
Could push better.

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SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 57.5kg x18 @ RPE 8  (+2.5kg)

Romainian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg 2x10 @ RPE 7/8

Supported Pistol Squats - BW x8 @ RPE 7
Will drop these as my right leg/ankle doesn't have the mobility to do these unlike my left side, even in oly shoes, thanks to landing on a BBall from a max effort jump a long time ago...

Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy+medium band  x 3 sets

Sunday 21st November 2021

Lower body still feeling pretty sore
So another rest day.

Right achilles insertion - another big improvment, morning waking pain down to almost none.
Only aches when I walk now, and only when cold.

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Waking mobility work and upper body stretches

Calf raise ISOs - held at top - single leg 4x 1min


6 hours later

Calf raise ISOs - held at top - single leg 4x1 min
Wall sit ISO - 2 legs at 60 degrees 4x1 min

Tuesday 23rd November 2021

Upper body is a bit sore as expected, but my posterior chain, is pretty sore too.
I think from supporting the single arm dumbbell rows.
That bent over position really loads up the glutes and upper hamstrings

Achilles feeling ok, slowly getting there

rest day today, did think about doing lower body day 1, but will do it tomorrow

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Waking mobility work and upper body stretches

Thursday 25th November 2021

Posterior chain still sore, but I have to train today...

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

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Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20
Wall tibialias raise - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

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Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs x 10 warmup, 3x12

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top x 30kg, 50kg, 50kg, 55kg, 55kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, hold at top, 3 sec down - weight vest +dip belt 10kg x12, 15kg x12, 20kg x 10@ RPE 7

No pain on these

C) Wall Tibialis raise - in oly shoes (Legacy Lifter 2) - 3 sec eccentric - BW x5, 3x7 @RPE 8, x6 @RPE 9

Hardest of all the oly shoes here, due to the higher heel, 22mm/0.86 inch and the heel stick outs further behind the shoe.
So reps are way down

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D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 high hang power snatch before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 50kg x5, 70kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 50kg set

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 70kg x5,  90kg x5, x3
A1) 4 secs down, 2 secs up - 110kg x3
A2) 4 secs down, 1 secs up - 120kg x1
A3) 2-3 sec down, controlled up - 110kg x10 @ RPE 8.5  (+2.5kg)
A4) 2 secs down, controlled up - wider stance - 110kg x5 @RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 70kg x5, 90kg x4, x3
B1) 2 sec down, controlled up - 110kg x10 @ RPE 8
B2) 110kg x2

110kg felt pretty hard, so will stay here until it feels easier
Felt good in the Reebok legacy Lifter 2 - can feel the floor with toes due to flexible front.
Not so on Nike Romaleos 4 SE, so I will return them!

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SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 50kg x6
alternating legs - 60kg x18 @ RPE 7  (+2.5kg)

Core felt smoked on these

Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10, clean deadlift + RDL 100kg x5
straps 110kg x8 @ RPE 8 (+10kg, -7 reps)

RDL set with 100kg felt good and much easier than before. Upper back feels much stronger now.
110kg main set didn't feel too heavy as well.

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 12 each side, XXheavy+medium band 2x13 @ RPE 8

LU raises - slow/controlled - 2.5kg plates x 10
Jefferson curl - 10kgx10, 20kg x10 +30sec hold at bottom