Adarq.org

So I'm going to dial down the walking/calorie burn and start eating more to reduce deficit to the 1100 calorie mark or so
To reduce the weight drop to about 1kg per week as I'm not actually losing anymore fat when I have larger deficits

Better for recovery, training gains and keep me fresher - gain more muscle!


Tuesday 26th November 2019

fasted


BBall practice session - 78 mins

dribble, shooting practice,  and intense dribble and moves.
A few jumps at the end


stretch

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18 hour fast
3300 calorie burn

ate 2200

Thursday 28th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

BBall practice session - 49 mins
dribble, shooting practice, intense moves and layups
max effort jumps after 35 mins

Hmm my approach jump improved by 1.5 inches since I was last on this rim
While my vertical regressed 2 inches 
Biggest gap between the two ever, but due to better technique, really focusing on penultimate step - about 5 inch difference today.
But will likely go back to normal soon...


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 10 @RPE 8 , x6

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x7 @RPE 8, x6
inverted row on stair railing - undergrip - BW x12 @REP 9 , x5
bent leg variant x10 @RPE 9, x6

Finally got over 10 reps on inverted rows!

---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x3

High bar squat all paused - 40kg x3+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1

70% of e1RM - 3 mins rests - explosive - 85kg 3x5
5 mins rest - AMRAP 85kg x 13 @ RPE 9.5

Dropped all the heavier front squat sets as it keeps botheirng my mid right back...
Tweaked my backsquat to reverse when my calves hit my hamstrings instead of bottoming out and relaxing a bit... woah felt so much better.
85kg x13 -  that came out of nowhere!  Puts my 1eRM around 128kg, 282lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 50kg x12
front squat support 100kg x 40 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg  x15@RPE 8 +5+5+5
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +5+5+5
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 12 )
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +30kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x9
One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side

released upper traps on loaded bar

stretch

-----
Cut session time down to 2hours 8mins,  will cut it down some more


===

3700+ calorie burn for today, not including weights

ate 2200 calories

Saturday 26th November 2019

fasted

soft tissue work at home

BBall practice session - 66 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps at the end


stretch

---

18 hour fast
3200 calorie burn

ate 2200

Sunday 1st December 2019

hips and glutes achey
left knee feeling better

fasted

----

Band dislocates with ext rotation 2x20
Broom dislocate stretch X1 min
Lying shoulder thoracic mobility with band X10 with 10 sec stretch, 40secs on last rep
Bent over band pull aparts with ext rotation 2x12
Lat stretch drill
Reach, roll and lift with dowel X10 with 5 sec hold

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

released outer quad

---

21 hour fast
2900 calorie burn

ate 2600 calories

Monday 2nd December 2019

band dislocates x20
band thoracic mobility drill on floor
soft tissue work and release session at home
Banded ankle work at home

bodyweight without shoes -  86.4 kg

fasted

BBall practice session - 51 mins
dribble, shooting practice, medium intensity moves and layups
A few jumps at the end, mostly standing and 3 jumps onto 20 inch wall

no intensity today so took it relatively easy.
vertical jump is still down 2-3 inches


Resistance at the outdoor courts

band pull aparts and dislocates to warmup

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW  2x5 @RPE 7

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x6
inverted row on stair railing - undergrip - explosive - BW 3x6 @RPE 7



---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x5

High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x1, 100kg x 1, 107.5kg x1

75% of e1RM - 3 mins rests - explosive - 95kg 3x4
5 mins rest - AMRAP 95kg x 10 @ RPE 9

So wearing my knee sleeves bothers my left knee, but when I roll them down, it feels fine, so I only use them to keep my knees warm between sets.
Must be pressing against the patella and grinding the cartilage.....Compression pants are fine.

95kg x10, with a rep in the tank puts my 1eRM around 130kg, 286lbs
Closing on my 140kg goal way ahead of schedule, and over 1.5x BW now.


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 95kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 100kg x 50 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg  x18 @RPE 8
Wall tib raise - body at 45 degree angle - BW x16 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12
face pull into external rotated overhead press -  lightest band I have - 2x12

single leg kneeling deadlift BW x 12
leg lowering ab move - lower back pressed into floor - controlled - BW x12 @RPE 9


released upper traps on loaded bar

stretch



===

3500+ calorie burn for today, not including weights

plan to eat 2600 calories

amazing progress on the weight/fat loss. reminds me of maxent when he was cutting, although without the constant self-flagellation.

do you feel like the mobility/joint health work is making any difference? you've also been really consistent with that. couple weeks ago you mentioned that a shoulder pain had gone away. how about the knee stuff?

thanks man
Key has been an eating plan that makes cheating not likely and allow you to eat enough to be full when you do.
And even when I cheat I'm still in a calorie deficit

Yeah it has made a difference.

Left shoulder is much better but still has some impingement pain...keep in mind I'm trying to reverse years of slouching over a computer - neck forward posture and super tight pecs and lats.
When I started doing pushups and inverted rows, making these muscles even stronger and tighter, while neglecting mobility and the cuffs - yeah my shoulder got really bad.
Now I can do a forward shoulder rotation on it, but back rotation still has some pain, but getting better.
I still don't have enough mobility to do an overhead squat or touch my hands together behind my back when doing an over and under test - I used to be able to do both well!
I'll get there.

Very noticeable when I'm shooting a BBall, hook shots and fancy flicks. 2 handed windmill type moves still cause pain in my left shoulder though.
yeah you need good shoulder mobility to squat as well...

Knee wise the fact I can squat deep productively is proof enough.
And I can walk downstairs normally now - those backward walking and peterson stepups made such a big difference in knee strength!
Bare in mind my left knee still has patella cartiledge damage, but as long as I maintain proper patella tracking and reduce compression on it (by not wearing knee sleeves and keeping quads and adductors loose and supple) and make all the surrounding muscles strong it's been fine.
Jumping doesn't hurt, only the occasional running left leg jump, with too much knee bend causes pain, which may eventually go away when I get my peterson stepups even stronger...

I've had some jumper's knee type inflammation on my lower left patella tendon, which always returns even after years away from jumping and squats - and it seems backwards walking up a slope has finally cured it!

Basically it all makes me feel better and more athletic

Wednesday 4th December 2019

Foot muscle, and hips still sore. Shoulder girdle achey as well.

fasted
bodyweight without shoes - 86.2kg

Band dislocates with ext rotation 2x20
Broom dislocate stretch X1 min
Lying shoulder thoracic mobility with band X10 with 10 sec stretch, 40secs on last rep

soft tissue work at home for whole body

Kneeling dowel Lat stretch


BBall practice session - 53 mins

dribble, shooting practice,  and intense dribble and moves.
10 or so Jumps at the end, and a few dunks on 8 feet netball rim.

So despite being still sore and unrecovered from last weights session, I was still springing around like gazelle on the balls of my feet when I ran around the courts.
Then when I did a casual approach jump against my Blacknet, and touched 3 inches above the top net knot, I usually only get 2 inches above, I knew my hops were up!
Then tried a one step jump and touched the higher type backboard of the 9'10" rim easy.
Off vertical also touched it for the first time since leaning down.
That would be a 9'4" touch, so about the same as the backboard pads on regulation indoor courts.
Running 1 leg jump 9'2" touch.

Landed deep on one jump, and it felt like a bodyweight squat for my legs - just effortless to absorb the force 

vertical = 24 inches
Running L-R jump = 27.5 inches
One leg jump off left leg = 22 inches.

LOL gap closed back up between them again 
So my e1RM squat of 285lbs vs my bodyweight says I should vertical jump 24.9inches, so I'm right there and should probably match it when fully fresh.
Eating above maintenance yesterday helps, as does the cut down in walking and eating more in general

So happy to see that at age 48, my speed/explosiveness is still there!
I also consider myself one of those people that converts any strength-hypertrophy gains directly into RFD
Just need another 3 inches to touch the 9'10" rim - 315lb squat e1RM and 85kg bodyweight with shoes should get me there

stretch

--
back at home

Bent over band pull aparts with ext rotation 2x12
Ext rotated band pull apart into snatch grip front raise 2x12
subscapularis stretch with broom handle x 1 min

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17 hour fast

3000 calorie burn
plan to eat 2000 calories