Adarq.org

Saturday 4th March 2023

Most amount of rest I've had in a while, feeling crisper

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Calf raise, single leg:Flat on floor  - controlled 2x10

Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 3x 45 secs -  3/10 Right VMO Quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : Toes pointed out - 2 x45 secs

Sunday 5th March 2023

Decent feeling

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Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 1, day 1
Bodyweight with shoes -  85.2kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins

Decent energy, feeling more like past self


Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

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Jumps - 20+ of all types, plus a few trick dunks on 8 feet netball rims

Still 3 inches lower than current bests, while being 7kg lighter in court weight
Don't feel bad doing it, quite crisp feeling, but just no pop

Thought snatch grip deadlifts might do something, but they didn't :/

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Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets
Felt fairly good. Minor right achilles insertion ache

Straight bar dips: BW x1, x1, x3
controlled 2x6  @ RPE 4

Inverted row: - reverse grip - BW 2x6


Jogging - walk combo - on concrete netball courts area -

30 secs medium jog + Walk 1 to 1.5 mins  - repeat for 25mins


Did these every 2 rounds of the Jog/walk combo when I reached the playground monkey bars
Chins/Pull ups -  20 scap shrugs

L hang Chin up: - BW x1, x1, x3
x11 @ RPE 10 (PR!!! +1 rep)

3 mins rest
Chin Up: BW x6 @ RPE 7
Chin Up: BW x6 @ RPE 8
Chin Up: BW x5 @ RPE 8
L hang Chin up: - BW x5 @ RPE 7
L hang Chin up: - BW x5 @ RPE 8

Bar hang x 40secs

Calf raise, single leg: - Full range. 3 secs up and down - 2x6
No pain

Squat, bodyweight : - 4 secs down and up - 2x8
Right knee and left patella tendon a bit sore

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stretch

Tuesday 7th March 2023

Feeling surprisingly good, so did a main session today
Achilles feels good

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

Tendon Rehab - Lower Cycle 2, Week 1, Day 2

Body Weight: 86.5kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12

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Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place:  each side - 25lbs x 10, 35lbs x10, x10

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x BW, 30kg, 50kg, 70kg

45secs x 75kg x 2 sets - 1/10 left achilles pain

Sartorius seated slight bent leg push against opposite leg: 4 x 35secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain -  right knee a bit uncomfortable at top hold

5 sec concentric, 40 sec hold at 60 degrees, slow eccentric - 25kg
5 sec concentric, 40 sec push against at 60 degrees strap, slow eccentric  - 25kg - 2/10 right VMO Quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10

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Rotating sets

Peroneal external foot rotation ISO against floor: 3x 45secs
Internal foot rotation ISO against floor: 3x 45secs

Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x8
+15kg x11, x10, x9 @ RPE  8 

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7

SSB single leg bent knee Calf raise: - 22 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 55kg x8
65kg x8 @ RPE 7

High Bar squat - 4 secs down and up - BW x10,  half squat - 20kg x10, 30kg x6, 40kg x5
half squat - 50kg x5, 50kg 2x6 - 3/10 right quad tendon pain

50kg x6 - 2/10 right quad tendon pain.
Sitting back more, felt good, and went deeper

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Hammer curl tricep extension overcoming ISO : 3x35secs -  2/10 right brachialis pain down to zero
Hammer curl. Dumbbell: - 3 secs up and down - 15lbs x10 - 3/10 right brachialis pain at top
bottom 75% ROM - 10lbs 2x12

Split leg Romanian Deadlift - 20kg x8, 40kg x10, 60kg x10
Straps. Belt - 70kg 2x10 @ RPE 7

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stretch

Thursday 9th March 2023

Picked up a second hand Dell 34 inch ultra wide monitor, so spent the evening setting
it up

So rested today

Saturday 11th March 2023

Feeling pretty good
Achilles feeling good, best so far upon waking
Right knee ROM improving, only an 1 inch difference to left

Spent the day setting up a dual monitor arm for my computer monitors

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rest

Sunday 12th March 2023

OK, not fresh, but not bad

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Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 2, day 1
Bodyweight with shoes -  84.5kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins

Good energy

Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

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Jumps - 20 of all types, plus a few trick dunks on 8 feet netball rims

With relaxed hard effort. Did not try to jump as hard as possible.
Still lower than current bests

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Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

felt good, soft, easy and relaxed

Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8  @ RPE 4/5

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6 - 3/10 right lower bicep area pain
20 sec ISO - 3/10 right lower bicep pain

reverse grip - controlled x7, x8 @ RPE 5


Jogging - walk combo - on concrete netball courts area - 25 mins

40 secs medium jog, walk 1 min, repeat 3 times between chin/dip sets

Chins/Pull ups - 

L hang Chin up: - BW x1, x3
3x6 @ RPE 6.5/7/7

Chin Up: BW 2x6 @ RPE 7/8

Bar hang - Pull up grip on thick bar x 40secs

Dips: on corner of fence railing. Controlled  -  BW x8,
BW x10, x10, x12  @ RPE 4/5/6

Felt very easy and smooth, bodyweight felt like nothing

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Calf raise, single leg: - Full range. 3 secs up and down - 3x10

toes out on last set, minor ache on left inner achilles area, plantris tendon

Squat, bodyweight : - 4 secs down and up - 3x10
right quad tendon pain on first few reps then ok

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stretch

Monday 13th March 2023

Not feeling too bad at all. Just some minor aches on my lower achilles insertions that goes away when warmed up.
Not much muscle soreness as well.

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rest

Wednesday 15th March 2023

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

Tendon Rehab - Lower Cycle 2, Week 2, Day 2

Body Weight: 84.9kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x45 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place:  each side - 35lbs x10, 40lbs 2x10

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: : 4 x 45secs  - hard

Trying this out, does seem to hit my lower Sartorius problem area pretty hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x BW, 30kg, 50kg
45secs x 70kg - Moderately hard. 1/10 achilles insertion pain both sides
45secs x 80kg x 2 sets - 2/10 left achilles pain, both sides

Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg,
20kg, 22.5kg, 22.5kg - 2/10 right VMO/quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5,
50lbs x10 @ RPE 9
50lbs x8 @8

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Rotating sets

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7

High Bar squat - 4 secs down and up - BW x10,  half squat - 20kg x10, 40kg x6,
half squat - 50kg 3x6 - 3/10 right quad tendon pain

Still pretty uncomfortable...

Tibilias Wall raise - against side of car, in oly shoes - BW x 10,
dip belt+15kg x11, x8, x7 @ RPE  8 

Preacher Hammer curl ISO. single arm: - 5kg plate, on bench, stretch range  3x 45 secs

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Romanian Deadlift - 20kg x10, 6
deadlifted off floor for first rep
60kg x10 - belt, hookgrip
80kg x8 - belt
100kg x8 - belt, hookgrip

Straps, Belt - 110kg x8, x10 @ RPE 7

High angle barbell row: - Pulled to sternum, With hold at top -
40kg x10 @7
40kg x10 @8
40kg x8 @8 .   3/10 right brachialis pain

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stretch