Adarq.org

Friday 31st December 2021

Posterior chain still sore
Left patella tendon no longer hurts when straight and flexed, so I will be able to move on to slow tempo leg extensions
But it's still quite achey when going down stairs cold and doing and fast flexed reactive movements

decided to get more active today, but hopefully it's not too early and flare up my achilles....

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Waking mobility work and upper body stretches
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Calf raise ISO -
on step -  at neutral 1x30 secs, chain dip belt+20kg 4x35secs
Active stretch lats, pecs between sets

bumped up another 5kg felt OK, but a bit harder, calves starting to burn near the end of each set

Split squat ISO - rear leg straight, on balls of feet at 80 degrees,  x 45secs
Wall sit ISO, single leg - two legs at 60 degrees  2x30 secs
Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 2x 30secs
Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - x 30 secs 
30 degrees 2x30 secs

Left patella tendon ached on the 30 degree sets but not on the 80 degree one, hmmm

Assisted Hip Airplane stretch - 5x3 secs each side
Glute bridge hold - 2x 30secs

side leg raises x20 each side
upper body mobility/dynamic stretches

BBall ball control and dribbling drills - 30 mins
more movement and a few shooting drills against wall - no achilles pain

walk/hike - 30 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins

stretch

Sunday 2nd December 2022

Still sore in lower body, and a bit in upper.
Not feeling the greatest but the show must go on

Right achilles feeling better and back to the usual baseline


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Waking mobility work and upper body stretches

pre workout - soft tissue work for lupper body, and some lower

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

Bodyweight with shoes - 90.6kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 10 mins
wasn't feeling it so cut it short

rotating sets - 1 mins rest

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

A) Leg extension ISO, single leg - pushing against strap, 80 degree knee angle at 70% effort - 30 secs x 3 sets

B1) Seated soleus calf raise ISO, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause -
SSB+10kg x5, +20kg 2x7 @ RPE8

B2) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x5, +21kg 2x7 @ RPE 8

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split squat - slightly arm supported, 3 secs down and up - BW x10
Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis


Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x6, x5, 75kgx3
1) 85kg x6 @ RPE 9
2) 2-3 sec eccentric - 70kg x10 @ RPE 9
3) 2-3 sec eccentric - 70kg 2x7 @ RPE 7

Regressed on 85kg set... due to bad day or 2 weeks since last bench session, or all the above....

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rotating sets - 2-3 mins rest

A) High angle rows - 20kg x15, 60kg x8, 70kg x6
deadlifted off the floor -
80kg x10 @ RPE 8
80kg x8 @ RPE7.5
straps - 80kg 2x8 @ RPE 7

felt my glutes fire on these, with no lower back stress.
Straps made quite a difference in perceived effort, able to crank out cleaner easier reps

B) Single Hip Thrust - hold at top - BW x12 @ RPE 7, 5kg plate on hip x10 @ RPE 7
felt a lot easier than last week, so starting to load it. even 5kg was not hard

C) Bulgarian split squat - secs down and up - BW x10, 10kg weight vest x10

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A) Dumbbell curl - 15lbs x10, 25lbs x10, x10 @ RPE 7/8

B) Ivanko super gripper - 70lbs x10
left hand - 85lbs x13, x7, x7 @RPE 9/8/8
right hand- 85lbs x13, x7, x7 @RPE 8/7/7

LU raises - controlled - 2.5kg plate x5, 5kg plate x10 @ RPE 8
forearms felt beat up on these

Sharapova band cuff/trap/serratus exercise - light Rogue mind band - x32, x35  @ RPE 7/8

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stretch

Tuesday 4th December 2021

Starting to freshen up but will wait till tomorrow to do next full session

Right achilles back on track
left patella tendon still sore when walking downstairs, but strangely does not hurt when doing leg extensions

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rotating sets
Split squat ISO - rear leg straight, on balls of feet at 80 degrees,  x 45secs

Calf raise ISO -
on step -  at neutral 1x30 secs, chain dip belt+20kg 4x35secs
Active stretch lats, pecs between sets

Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 30 secs x 20kg, 25kg, 25kg, 30kg 

Man it feels good to do proper leg extensions on a proper unit with pads.
The Ironmaster attachment feels smooth
After some full range leg extensions I held the ISO with plates and lightly pushing against a nylon strap to put the leg at the correct angle and minimize movement and shakes
No patella discomfort even on the heaviest set today, which felt fairly hard, but not at limit

Assisted Hip Airplane stretch - 5x5 secs each side
Glute bridge hold - 3x 30secs

A couple of sets of leg curls on my new Ironmaster leg ext/curl attachment - 5kg x10, 10kg x10 easy sets


upper body mobility/dynamic stretches
lower body stretches

Thursday 6th January 2022

Moderately sore all over, erectors the most sore in a good way.
Despite pushing deadlifts fairly hard yesterday, I'm not drained, even even have any warm tingly feeling - my body works in mysterious ways....
I think squats hit my system harder despite using lighter weights. Just more strain involved for longer durations.

Hamstrings not as sore as I expected.
Achilles feels about the same as usual.
Left patella tendon feeling good - the leg extension + strap holds appears to be a game changer vs everything else I have used so far.
Perfect, repeatable and controlled stress every time

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Waking mobility work and upper body stretches

Saturday 8th January 2022

Upper body and calves fairly sore, and my quads are a bit as well.
ISO do cause a bit of muscle damage... so doing them everyday or even twice a day is probably not the right move now.
So I need a days rest to allow the tendon collagen turnover to be in positive balance, which was my mistake before....

Right Achilles insertion still hurts when walking cold, right when it's full stretched behind you
Left patella tendon does not appear to hurt when walking downstairs now, at least much less than before. Didn't notice any pain today.
Same for right glute medius tendon, finally completely ache free - it used to hurt a bit when doing leg extensions holds as well before, but no sign of it lately

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Waking mobility work and upper body stretches
mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more

Monday 10th January 2022

Pretty sore all over, but upper body is a little less than yesterday. Glutes feel smoked in a way I haven't felt in a while.

left patella tendon and right achilles insertion responding well

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Waking mobility work and upper body stretches
mild kneeling rectus femoris and hip flexor stretch, keeping knee at 90 degrees or more

tested out newly acquired figure 8 lifting straps.
Works well for stretching my pecs/lats on the veranda metal railing, which can be a bit taxing on the grip and a bit painful
I got them for deadlifts and other things as my other pair of open ended oly lifting straps are a pain in the ass to set up every time.

Also thought of ways to use my Leg extension/curl attachment for other things as well -
like using the rollers for Bulgarian split squats
Can kinda do loaded hip thrust on it.
On my bench you can tilt the whole unit into the air, so might be able to do inclined loaded reverse hypers, resting the leg extension pad on the back of the thigh

like this, but with the leg extension unit on the end
<a href="http://www.youtube.com/watch?v=nNEAGZ75Kt4" target="_blank">http://www.youtube.com/watch?v=nNEAGZ75Kt4</a>

Wednesday 12th January 2022

Still a bit sore in the posterior chain, I think from the stuff I did yesterday...

Right achilles insertion felt OK after yesterday's stuff, a bit better

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back

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

Bodyweight in shoes = 90.3kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 10 mins

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 30secs each side


rotating sets - 1 mins rest

A) Leg extension ISO, single leg - lightly pushing against strap at 60 degree knee angle - 20secs x20kg, 
30secs x 30kg, 35kg, 35kg
 
2/10 pain in left patella tendon when lifting the load up to the hold point on heaviest sets.
Normally I would use two legs to lift it up, and then hold with one leg.

C) SSB Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause at neutral - BW x5, 30kg x7, 40kg x7, 40kg x6 @ RPE 8

B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB 35kg x5, 45kg x7, 45kg x6  @RPE 8


broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets

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Alternating sets - 1 mins rest

A) Olys -
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar

3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/2 overhead squat x 10

B) Kettle bell Swing - 40kg x10 warmup, 24kg 3x6 to head level

Dropped reps down a couple per set to make it less taxing and more forceful


C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x5, x3, 80kg x5, 100kg x4,
belt, hookgripped - 120kg x4, 140kg 4, 150kg x1, 170kg x1, 180kg x1 @ RPE 8
belt, straps - 145kg 3x4, 1x5 @ RPE6-7

Sumos felt good again, lot of glute stress and minimal lower back.
When 170kg single felt easier than 165kg did last week, I took a shot at 180kg and it went up fine, but did feel my right pec tense a bit. I think it usually means your shoulder rounded forward a bit.

So I think my 1RM is somewhere around 190-200kg. See if I get to 230kg/506lbs by the end of the year!
While getting my bodyweight back under 80kg

I think I overdid the volume of the backoff sets though, quite a sharp increase over the last 2 weeks.
The charts in my RepCount  phone App where I keep all data shows a big spike...Just wanna avoid big spikes based on how my tendons have flared up...

<a href="http://www.youtube.com/watch?v=0bHNzexfgWc" target="_blank">http://www.youtube.com/watch?v=0bHNzexfgWc</a>

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Alternating sets - 2 mins rest

RDL -  oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x10 @ RPE 8
Debated about doing another set, decided to be safer than sorry

"+" = 20 secs rest
Push up - deficit, on dumbbell handles - push up x10 warmup.
feet elevated 20 inches - BW x 21 +4+4+3 @ RPE 8 on initial set and @9 on last mini set (+1 rep on initial set)

Right pec decided to cramp up a bit just as I finished! A stretch and massage fixed it, but I have noticed I tend to get cramps on Myo-rep sets when the reps get high, so no more Myoreps on these

Inverted row - using bench press height bar, bench press grip width - BW x10, BW x17 +4+4+3 @ RPE 9 (+2 reps on initial set)
Also felt like my right upper arm/forearm was gonna cramp!

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 25lbs 2x12 @RPE 6 (+2 reps)

Dumbell Curl - 15lbs x 20 @ RPE 7

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A) Wall Tibialis raise - in oly shoes (Romaleos 2) -  free standing warmup BW x10, x3 warmup
BW x5, x7, x7, x8 @ RPE 6/8/8/8

B) Squats
front squat 20kg x5, 40kg x5, 60kg x5
High bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5
Low bar squat - 20kg x10, 40kg x5, 60kg x5, 70kg x5, 80kg x5 @ RPE 5

Squats felt good and pain free, increased loads a bit from last time.
Moved bar down a bit onto traps on High bar and it felt a lot better.
Seemed to get rid of that awful good morning feeling at the bottom that makes it feel 2x harder, so more of a smooth up and down motion now.

C) Leg curls - 10kg x10, 20kg 2x12 @RPE 7  (+2 reps)


Side Lying Clam - hip straight, resisting the band eccentric, hold at top -  Xxheavy + medium band x10, x16 @ RPE 7
Xxheavy + heavy band x12 @ RPE 7

Moved up 1 band grade on second set

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stretch

Friday 14th January 2022

Slept in, and slept a lot, so didn't get much done. Decided to rest up
Upper body, pecs and posterior shoulder pretty sore, and abs a bit (from deadlifts I think)
Everything else less sore now, and I feel decent

Achilles settling back down.

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Waking mobility work and upper body stretches

Wall sit - at 60 degrees 3x 30secs

Calf raise ISO - single leg -
Against wall - body at 45 degrees, pushing against wall at 70% effort, resisting with forearms and head -
straight leg, mid range - 30 secs x 3 sets
bent knee, mid range - 30secs x2 sets

Bent knee into pad against wall - 30secs x 3 sets

Active stretch lats, pecs between sets
Kneeling rectus femoris and hip flexor stretch at 90 degrees

I've been testing out using the spirit level app on my phone to measure my leg angles, works pretty well
Gonna use it tomorrow to get my leg extension ISO strap set up just right