Adarq.org

Friday 26th November 2021

Thankfully no drained feeling after yesterday, stopping squats before the shaking, grinding reps helps.
Moderate soreness in my quads, calves, hamstrings, glute medius/major and erectors.

Achilles insertion waking pain - left 1/10, right 3/10
Some inflamed feeling on right side, but kinda hard to tell as I have some DOMs in the area.
But may need to dial load down a bit next time.

----
Waking mobility work and upper body stretches

Calf raise ISOs - held between neutral and top - single leg 4x 40secs

Wall sit - at 60 degrees - 2x 40 secs
Single Leg sissy squat ISO - at 60 degrees - opposite leg, lightly on floor 2x 40secs
full bodyweight 3x 40secs

Saturday 27th November 2021

Posterior chain still sore, but I still felt decent and with good energy so I did squats today

----
Waking mobility work and upper body stretches

----
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

BBall ball control and dribbling drills - 15 mins
mostly stationary stuff

---

Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88.5kg

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis

---

rotating sets - 2-3 mins rest

A) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5
1) 80kg x10 @ RPE 9 (-1 RPE)
2) 85kg x 5 @ RPE 8.5
3) 3 sec eccentric - 75kg x 6 @ RPE 9 (+5kg -4 reps)
4) 6 secs down, 2 secs up - 60kg x9 @ RPE 9 (+5kg -2 reps)

10 days since I last benched, and strength is still up
Only a moderate strain on 80kg x10 compared to the 2-3 sec grind at the top last week, so probably could have grinded out a 11th rep this week.
So e1RM is now at 110kg
Will go up to 85kg on first set next week.

Stretched upper traps and levator scapulae before main sets, helped get rid of the pain I feel on the left side when I unrack the bar
Switched to a bulldog grip on bench today. Takes a lot of pressure off your wrists, as they are straighter and inline with the forearms.
Will come in handy as the weights get to 100kg and above.

B) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
77.5kg x10@ RPE 7 (+2.5kg, -2 reps at lower RPE )
80kg x9 @ RPE 8  (+5kg, -4 reps at lower RPE )
80kg x8 @ RPE 8

Almost at bodyweight for reps now.
Bodyweight pullups should get a lot easier once I'm there and past it.

---

A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 15 @ RPE 7 (-5 reps)
Close grip triangle pushup - BW x 15 @ RPE 7 (+1 rep)

C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x10 reps @ RPE 8

B) Dumbbell curl - 15lbs x12, 25lbs x8, 30lbs 2x8 @ RPE 7

---

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
Spanish squat ISO - at 80 degree knee angle - 2x 30 secs

A) SSB Single leg calf raise- ISO held at top - 40secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - controlled up, 3 sec down - 15kg x12, 30kg 2x12@ RPE 7

B) Ivanko super gripper - 92lbs x10
left hand - 101lbs 4x8 @RPE 8
right hand- 101lbs 4x8 @ RPE 7

----
Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20 @ RPE 7
Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 2x 3 trips up/down wall
Scarecrow W external rotations - leaning forward - 7.5lbs x19, x21 @ RPE 8
LU raises - controlled - 1.25kg plate x10, 2.5kg x12, x11 @ RPE 7

Band pull aparts
High to low, palms up - Jump stretch light band x 25 @ RPE 7
Diagonals, alternating sides - Jump stretch light band x 22 @ RPE 7

D) Squats -
SSB squat - slow tempo 30kg 2x10

A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5,  60kg x5, 80kg x5, 100kg x3
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - wider stance - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 8

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5,  60kg x5, 80kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 7
B3) 100kg x9 @ RPE 9

Felt decent, but weaker than 2 days ago I think, and still battling hip shift issues.
Tried to keep a buffer on all sets

Monday 29th November 2021

Lower body still sore from last session, glutes especially, but I felt decent overall.
Erectors, right side especially felt hammered

----
Morning mobility work and upper body stretches

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

----
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

---

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

Bodyweight in shoes = 88.3kg

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 80 degree knee angle - 2x 30 secs
Single leg calf raise - BW x20 - on floor

---

Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs x10 warmup 50% effort, 40lbs 3x10

B) SSB Single leg calf raise - ISO held at top - 30secs x 30kg, 40kg, 40kg, 40kg
1cm elevated in oly shoes, so about 50% ROM - 3 sec up, 1 sec hold, 3 sec down - 30kg x15@ RPE 8

C) Wall Tibialis raise - BW x20, in oly shoes, 3 sec eccentric - BW  2x7 @RPE 8

had planned to do more sets but I keep forgetting to do them...

D) Knee over toes calf raise - top half only, controlled - BW 3x20

---

E) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
snatch high pull x3 + 3 high hang power snatch before 20kg set
1 power snatch + 3 high hang power snatch before 30kg  set

Front Squat - oly shoes - 4 secs down, 2 sec up  - 20kg x5, 52.5kg x5, 72.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean before 20kg and 52.5kg sets


A) High bar squat - oly shoes - 4 secs down, 2 secs up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3, 110kg x1, 120kg x1
A1) 2-3 sec down, controlled up - 110kg x6 @ RPE 7
A2) 2-3 secs down, controlled up - 110kg x6 @RPE 7
A3) 2-3 secs down, controlled up - 100kg x 11 @ RPE 7

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 20kg x5, 40kg x5,  60kg x5, 82.5kg x5, 100kg x3
B1) 2 sec down, controlled up - 110kg x6 @ RPE 6.5
B3) 100kg x11 @ RPE 7

Same weight, sets and reps as last session 2 days ago, but it felt a little easier this time.
See what happens next session after a few days rest

---

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 x16 @ RPE 8 

3/10 pain from left patella/quad tendon on the first few reps of 50kg and 60kg sets

Romanian deadlift - Stiff legged deadlift off the floor on first rep, lowered to 1 inch off floor -  20kg x10, hook-gripped 60kg x10, 80kg x10,
1) straps 100kg x11 @ RPE 8 (+1 rep)
2) 105kg x 10 @ RPE 8 (+5kg)

Monster band lateral lunge - alternating 3 reps each direction, resisting the band eccentric - IronEdge XXHeavy band x 18, XXheavy+medium band 3x18 @ RPE 7

Wednesday 1st December 2021

Lower back feeling better, so it appears to be muscular

Decided to rest up today in any case

----
Waking mobility work and upper body stretches

Calf raise ISO - single leg at top - 4x 1min
Knee over toes calf raise ISO - single leg, at top - 3 x 50 secs
loads the patella/tendon quite a bit as well

Sissy squat ISO - at 60 degree knee angle - 3x 45secs

Friday 3rd December 2021

Not too much upper body soreness, dialing back the RPE is helping
Lower back almost back to normal.

Both achilles insertions feel worse from the knee over toes calf raise holds, so scratch that...

----
Waking mobility work and upper body stretches

Calf raise ISO - two legs at top x 1 min
 single leg at top - 2x 1min, 2x 1.5 mins

Wall sit ISO - at 60-80 degrees x 1 min, 2x 1.5 mins
Sissy squat ISO - at 60 degree knee angle - 2x 1min

Sunday 5th December 2021

Light to moderate soreness on whole body, but posterior chain is a bit hammered.
Lower back is beat up, but not as a bad as last lower body session

Read some more Keith Barr tendon stuff, looks like I will need to get my calf work more towards stretch range when I am able to

Tendons need tension to adapt and cartilage need compression.
Use Long isometrics to induce stress relaxation of tendons
Use low jerk isometrics to develop force over about a two second period where you’re slowly raising force
There is a place for fast and slow training in the programme

----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 3x30secs
on stairs -  at neutral 2x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 5x 30 secs

Monday 6th December 2021

Lower body and lower back still feeling hammered
Achilles insertion feel significantly better upon walking and when walking around cold.

Rested again today, as I am doing high angle barbell rows next session, so want my lower back and posterior chain in a better state
----
Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

Did the above in the morning, midday and evening - at least 6 hours apart

Noticeable improvement by evening in my tendons

right lower back muscle twinge on the last rep of 80kg low bar

Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.

Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.

For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.