Adarq.org

Wednesday 2nd November 2022

Feeling ok, but still some lingering soreness, erectors the most
Tendons feeling better

Dang, bodyweight hit 87.2kg this morning!

----
Waking mobility work and upper body stretches
Soft tissue work for lower body and lats

Tendon health+rehab -  Low fatigue Week 14 - day 1

Bodyweight with shoes - 89.3kg 

general mobility drills
Dancing - house style - 5 mins
BBall dribbling and ball control drills: - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x45 secs
Side plank, legs bent: x 35 secs

-----
Rotating sets -

A) Copenhagen semi plank ISO, torso lying on floor: - 3x 30 secs - hard
B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 30 secs
C) Hip push against strap  around upper shins ISO - 70% effort - 3x 30secs

D) Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 20kg

- 45 sec hold at 45 degrees, no eccentric x 25kg
- 35 sec hold at 45 degrees, no eccentric x 30kg, 30kg, 30kg

Chin grip lat stretch, feet supported - 3 x 30secs
Heel touch downs, single leg, off 6 inch step: - slow eccentric - x10
Half kneeling Kettlebell weight shift: - 10kg x60 Seconds (10 sec hold each rep)

---

Squats - did one set of front squat, Low bar then a set of high bar as I ramped up - 1 min between each.

Front squat
20kg x5, 40kg x3, 60kg x3

High bar squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on  105kg x3, 125kg x2 , 135kg x1

Low Bar Squat - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt on 105kg x3, 125kg x3, 135kg x2, 145kg x1

belt
140kg x8 @ RPE 8 ---> puts e1RM at 187kg

Was worried that the rapid weight drop would make me weaker, but things seem OK today
Just the single top set. Should be enough, as I come back in 2 days time to hit it again.

First session in my recently acquired TYR L1 weightlifting shoes. Which I now rank above my Nike Romaleos 2 and 4, and Reebok Legacy Lifter 2.
Very comfortable already, with a wide toe box. And they sit flat.
Seems to work my foot and calf muscles more than any other shoe, and feedback from the floor.
It's almost like squatting barefeet...

<a href="http://www.youtube.com/watch?v=ySOFrNnUGx8" target="_blank">http://www.youtube.com/watch?v=ySOFrNnUGx8</a>

---

Rotating sets - 1 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10,
70kg x10,  x10, x8 @ RPE 7

Pretty hard, probably due to fatigue from squats as I haven't pushed this hard on them in a while, usually far from failure.

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x8, 35lbs x8
40lbs x11, x10, x9 @ RPE 8  (PR!! +1 rep)

+1 rep on all sets. If your presses are going up this easy, then things are in order.

C) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
Dip belt +10kg x10, 9, 8 @ RPE 8.5/8/8

D) SSB single leg bent knee Calf raise -  3 sec down, 2 secs up, in oly shoes, 15mm elevated - 30kg x6, 50kg x10, 55kg x8 @ RPE 8
E) SSB single leg Calf raise -  3 sec down, 3 secs up, olys shoes, on floor -  30kg x6, 50kg x10, 55kg x8 @ RPE 9

+5kg on last set, no pain.

--------
A) High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x8
belt
70kg x11 , x7, x8 @RPE 9/8/8

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 15kg x10
20kg x7, 6 @RPE 8

-----

Reverse Hyper - BW 2x20

Friday 4th November 2022

Still achey all over, mostly in my erectors, a tweak in my right QL again
Good energy though.

G'dam weighed 86.7kg this morning! 

----
While lying in bed - rotating sets

External rotation ISO - manual resistance from opposite arm : stretch range - by side x45secs, arms facing upwards 2x 45secs
Subscapularis ISO push, hand into chest, lying on back :  3x45secs
Sartorius bent leg ISO pull against opposite leg : 3x45secs
Bicep curl tricep extension overcoming ISO : 3x 45secs

Waking mobility work and upper body stretches, dislocates

Toe Curl ISO 3x 45secs

---

Tendon health+rehab -  Low fatigue Week 14 - day 2

Bodyweight with shoes - 88.7kg   --> 2kg lighter than last week

general mobility drills


Dancing - house style - 10mins
BBall dribbling and ball control drills: - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs
Front plank hold: x 35 secs
Glute bridge hold x35 secs
Side plank, legs bent, with adductionx 35 secs
Reverse hyper - BW x15

---

Rotating sets - 1 mins rest

Copenhagen semi plank ISO, torso lying on floor: - 3x 35 secs - hard
Hip push against strap - around upper shins ISO - seated, leaning forward, 70% effort - 3x 35 secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg, 25kg, 30kg
35 sec hold at 45 degrees, no eccentric - x35kg - hard

Hammer + regular curl ISO - just below parallel, 30 sec hammer curl, 15 sec regular curl - 15lb dumbbell - 3x45 secs - hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, with 1inch ROM slow rep -  45secs x 30kg, 50kg, 55kg
ISO only x55kg

last set was moderately hard

Sartorius ISO bent leg push against opposite leg :- at 70% effort - 3x 45 secs

---

Olys - 1 snatch high pull set, then 1 clean high pull set after 2 mins rest
Snatch high pull: 20kg x6, 40kg x3, 60kg x3, 70kg x3, 80kg 2x3
Clean high pull: - 20x6 + 5 power cleans from high hang, 40x3 + 5 power cleans from high hang
60kg x3, 70kg x3, 80kg 3x3


Low Bar Squats - oly shoes, slow eccentric - 20kg x10, 40kg x5, 60kg x5, 75kg x5, belt on 90kg x5, 105kg x5, 115kg x3

belt, controlled eccentric -
120kg x12 @RPE 7.5   --> puts e1RM between 188kg - 196kg

Felt hard, but all reps looks easy and fast on video. From 50% onwards some some twinges from left lower ankle, Peroneal tendons.
More ISOs for it....

---

rotating sets 2 mins rest

Bar hang, leg raise holds: -  5 sec bent knee, 5 sec straight leg, 5 sec bent knee, 5 sec straight leg
20secs x23 sets

Overhead, arms straight, side bend: - plate in hands, alternating sides, paused - 5kg x12, 10kg 2x16 ( hard)

Hanging, leg raises -  Hanging, bent knee into straight leg raise: x 12
Hanging, bent knee into straight leg pike leg raise, feet to hands: x 7 @ RPE 8

Peroneal foot rotation ISO - 70% effort - left foot only - 2x 45secs

Sunday 6th November 2022

Legs, posterior chain and erectors still sore.
Probably drop squats from the second workout to be fresher this week.

Sleep was pretty crap as well last night

----
Waking mobility work and upper body stretches
Soft tissue work lower body and upper back - brief session

BBall practise session at WLC outdoor courts - 36 mins

Bodyweight without shoes -  89.7kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Sartorius bent leg ISO push against opposite leg : x 45 Seconds

Dribbling drills - 15 mins
shot around and practised moves for 30 minutes

Did 20 or so jumps of all types and trick dunks on the 8 feet Netball rims

Some short forward, then backward jogs.

Left patella tendon felt good today, no discomfort or pain
Legs felt pretty heavy, sore, and tired.
The first few jumps were pretty bad, but even after I got going the highest standing vertical was 25 inches, 3.5 inches lower than current best

The weird thing is, later on I jumped against the 8 feet netball rim, off a running jump to see how high I could get, and my eyes were slightly above the rim, around mid nose level.
Which is about 6 inches from the top of my head, and works out to be a 32 inch jump.
Enough to touch the rim, which is crazy as I was nowhere near that on earlier rim jump attempts.
And this jump was 7 inches higher than than my vertical today, which is way above the 4 inches difference I used to have in the past.
Maybe just a fluke jump with perfect timing, and adrenaline....

Lighter in bodyweight today, but I didn't notice it.

---

Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1, x1

-----
Rotating sets - 1 mins rest

A) Pogo hops - low/mid intensity x20,
x40 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps
x60 - A few side to side swivel and rotating reps

Right achilles had some minor discomfort

B) Skips - 3 series of short sets of track and field A skips, prime times and lateral skips - all at low/mid intensity

C) L hang pull up - on netball ring, close grip, to sternum - BW x1,
BW x5, x5, x4 @ RPE 8/10/9.5    (+1 rep, 5th rep 3inches short of sternum on second set )

Felt easier, added 1 rep on first and second set.
Improving each week, and should get much easier as the weight continues to come off.

D) Box Jump, Depth Drop combo - 20 inch wall - jump from 2 feet away, landing ontop with straight legs 3x3
 
Left lower Sartorius ached a little on the first drop, going into a deeper landing, but fine after.

E) Pike push up: - elbows in, 24 inches between hands and feet - BW x1, x3
BW x10, x8 @ RPE 8

Still hard, and also loads my cuffs a bit too much. So may drop these next week.

---

3 step jump practice -  3x3 with each plant

Muscle up, leg assisted - leg drive from ground on playground monkey bars
11 attempts, with 10 secs rest, made 7

Warmed up dip part on a railing before hand, and right elbow felt OK
Starting to get the technique down

Push up - feet elevated 22 inches - BW x20 @ RPE 8

---

A) Step up jumps. Single leg, arm supported : 6 inch step - each leg  2x5

B) Inverted rows - reverse grip - BW x3
reverse grip - BW x13, x12 @ RPE 8  (+1 rep each set)
Wide, thumbless grip - BW x10, x11 @ RPE 8

C) Straight Bar dips - BW x3
BW x10, x11 @ RPE 9/8

L-Sit - on bench - BW x20 secs, 25 secs  (+5 secs set 2)

-------
stretch

Towel toe curls: x20

Horse stance hold: 4 x 45 secs

Sartorius bent knee ISO push against opposite leg : 3x45secs

Peroneal external foot rotation ISO : Left foot only - 3x45secs

Calf raise ISO, bent knee single leg : 3x45secs

Wednesday 9th November 2022

Mild tired feeling and moderately sore all over - erectors, hamstrings and calves the most
Sore abs, I think from the presses

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates

rotating sets

Horse Stance hold - 3x 45 secs
Sartorius bent knee ISO push against opposite leg : 3x45secs

Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs

Calf raise ISO, bent knee single leg : Upper mid range  2x 45secs
Toe curl ISO :3x45secs
Calf raise ISO, single leg : Upper mid range  2x 45secs

Tricep extension ISO : 3 x 45secs

Seated leg push into floor. Single leg, heel off the floor : 90 degrees  3x 45secs

Friday 11th November 2022

Sore all over - brutally sore hamstrings. Quads, calves, and traps also pretty sore.
Snatch high pulls must be causing all the hamstring soreness, as I'm pretty bent over when doing them

Planning to BBall jump tomorrow, due to thunderstorm fore cast for Sunday, but I will not be jumping well with this level of soreness

----
Waking mobility work and upper body stretches - lat and pec stretches, dislocates

rotating sets

Tricep extension ISO : 3 x 45secs
Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs
Sartorius bent knee ISO puull against opposite leg : 3x45secs
Toe curl ISO : 3x45secs
Single leg, kneeling quad push into bed ISO: 90 degrees  - 3x 45secs

Sunday 13th November 2022

Fat loss cycle 3 - Week 24
Height - 5'8.5"
weighed - 87.5kg (-1.3kg), 193lbs

waist - 34 5/8 inches (-3/8)
hip = 41.5 42 (-0.25)
upper thigh = 26.75 (-1/8)
Right calf = 15.75 (-1/8)
Neck = 15.75
Chest = 42 1/8 (-3/8) 
Right Arm (flexed) = 15.25 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 23% (-0.2 )

Total loss so far - weight -2.5kg Waist 3.5 inches BF% Tanita -3.1%

Phone app TDEE Calculator is at 2990 calories
Averaged 2490 calories over the week, 182g protein, 144g carbs,  122g fat.

Did this one day earlier, but already good fat loss in 6 days

---

Moderately beat up feeling all over. No drained feeling though.
Moderately sore all over.

----
Waking mobility work and upper body stretches

Monday 14th November 2022

Not too sore, but still beat up feeling

----
While lying in bed - rotating sets

External rotation ISO : 3x 45secs
Subscapularis ISO push, lying on back :  3x 45secs

lying on back, palms up, by side, ISO push :  2x 45secs
Lying on back, palms down, by side ISO push :  2x 45secs
Lying on back, bent arm, rear delt flye ISO :  2x 45secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates

Tricep extension ISO : 3 x 45secs

---

Tendon Rehab

Dancing - house style - 5 mins
BBall dribbling and ball control drills: - 5 mins - good

Split squat ISO on balls of foot, rear leg straight: x 45 Seconds
Reverse hyper: 2x20

----
Rotating sets

Hip push against strap - around upper shins ISO - 70% effort - 3x 45 secs (standing, seated, standing)
Horse stance hold - 3x 45 secs

Peroneal external foot rotation ISO : seated, red Rogue mini Band between front of feet. Toes pointed - 3x45secs

Sartorius, lying on back, single leg band pull ISO : - doubled green band  3x 45secs

Seated calf Raise ISO push, single leg - tie down strap around towel/leg and under wood plank - 80% effort 3x45 secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
lifted up with help of arm, 20 sec hold at top, 25 sec hold at 45 degrees, no eccentric -  x15kg
45 sec hold at 45 degrees, no eccentric - x 25kg, 30kg, 30kg, 30kg - hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral, slight knee bend -  45secs x 30kg, 50kg, 55kg, 55kg