Adarq.org

Sunday 10th May 2020

Week 38
Height - 5'8.5"
weighed - 79.6kg(-0.3 ) 175.5lbs

waist - 32 3/8 (-0.25) inches
hip = 38.5
upper thigh = 24.5
Right calf = 15.25
Neck = 15 3/8 
Wrist = 6.5

Tanita scale bodyfat% = 20

Total loss so far - weight  24.6kg 54.2lbs  Waist 11 1/8 inches  BF% Tanita 11.3%

My TDEE this week according to my Phone app and spreadsheets shot up to the 2900-3000 calorie burn this week.
Averaged 2500+ calories this week, so lost about a pound of fat, while gaining some muscle by the look of things.
Navy formula has me at 15% Bodyfat

Monday 11th May 2020

Achey all over

Soft tissue work - upper body, and briefly for lower

bodyweight at home without shoes = 80.8kg                       

BBall practice session at WLC outdoor courts -  75 mins

1) 15 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) a few max effort jumps, and trick dunks on 8 feet netball rims
3) practised threes
4) 10 max effort R-L jumps

Sore and stiff so still fatigued, as per usual when I do AMRAP squats
Couldn't even touch 9'4" backboard off a paused vertical.... down 3 inches
At first I couldn't even touch the 9'10" rim off an approach jump as well....
But at the end I dialed in my form got it with 7 out of 10 attempts - more approach steps, faster speed, and longer and smoother penultimate step

So in 2 days time if I can recover by then I should be able to get base of fingers or higher on it!

---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to BBall 2x20, and a few free standing reps at full ROM
Wall tibialis raise - BW 2x20
Single leg, maxed knee over toes soleus calf raise 5kg BW 2x25
Single leg calf raise 5kg x20

backwards walking up 35 degree slope +5kg in backpack x 2 sets = 2mins, 2.5 mins

soleus calf raises getting comfortable, going up to 10kg next time
Also go up to 10kg on backward slope walks next time, VMO was screaming today!

stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8

dips  felt Ok today on left shoulder, so back on the menu...

Pushups to upper abs - closegrip triangle - explosive
5 inch step, BW+5kg x6
floor, BW+15kg x15 @RPE 9


stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
50kg 2x9 @RPE 9 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x23

Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x14, x13 @RPE 9.5  (+1 rep on first set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg x15, 5kg x10

Plank scapular pushup - externally rotated arms BW x40

Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10

easy for right shoulder, hard for left
insane shoulder and cuff burn!

W band pull aparts short light Rogue band with a hold x21

stretch

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12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

3300+ calorie burn - according to Fitbit Charge 3, not including weights
ate 3000

Wednesday 13th May 2020

Feeling better than yesterday, much less soreness, but could use another day of recovery
Also woke up early again :/

Soft tissue work for lower body

bodyweight at home without shoes = 79.6kg

BBall practice and jump training session at WLC outdoor courts - 1h 30 mins

12 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups

Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins

rotated sets between first 4, 2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4  x 2 sets
2) Continuous approach jumps - max effort - alternating RL and LR plants x3 -  2 sets
3) Continuous backboard tap jumps in place - 2x4
4) Pogos 2x5

6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5

Sissy squat - down to 5 inch step  x20
Single leg, bent knee over toes, soleus calf raise BW x25

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

----
Disappointed in my running jump today, still only touching 9'10" rim :/
Small half inch gains on paused and standing vertical though, 27.5 and 28.5 inches

Big gain on running 1 leg jump off left - 9'6+" touch = 27 inches +3 inches
Just about the same as my paused vertical.
Since I rarely practice it at max effort, I'll put it down to being a little lighter/leaner, stronger feet/calves and the recently introduced Nordic curl
It sometimes hurts my left knee, but no issues today.

Didn't have much energy left by the time I got to the organized jumps and sprints.
So only 2 sets of each. Quality and effort was not good.

back of both heels and bottom of right foot started to ache - need more foot and calf strength

===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts

3100+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
ate 4900...

dang, I was just thinking... since I train in my garage... why don't I use my car to hook my feet under to do Nordic Curls...!!

Can probably also rig up bands under the front bonnet for assistance as well

ok this will save me so much time, as setting up a barbell to do it takes quite a bit of time

Saturday 16th May 2020

Whooo - glutes and lower quads feel blow torched in a deep down bruised way!
Calves not far behind, but achey all over.
Quads feel so swole and dense...

Soft tissue work - upper body, and lower

bodyweight at home without shoes = ?                     

BBall practice session at WLC outdoor courts -  75 mins

1) 10 mins dribble drills
2) a few max effort jumps, and trick dunks on 8 feet netball rims for 30 or so mins
3) general shooting and layups with a few backboard tap power moves

Court was busy so my regular setup was jumbled.
WTF so many people now, all of the sudden, due to the virus I suspect...
Spent more time doing 8 feet rim dunks and jumping against various hoops/backboards

Hops are down as expected, but not too bad. Easy 9'9" touch off a small step and casual jump.
Left heal achey when running, but not when jumping.

---
Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 5 inch step -  2x20
Wall tibialis raise - BW 2x25
Single leg, maxed knee over toes soleus calf raise +10kg BW 2x25

backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins

soleus calf raises still fairly easy with +10kg, might go up to 15kg next time.

stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 15-20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg x8, x9 @RPE 8


Pushups to upper abs - closegrip triangle - explosive
BW x3
floor, BW+15kg x16 @RPE 9 +1 rep

ugh these bothered my left shoulder....


stretched pecs, lats and triceps

-----

Back at home

Rotating sets between each exercise - 2 mins
High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
50kg 2x10 @RPE 9 (+1 rep)   - time to increase the weight

vertical wall ab wheel roll outs - pulling handles apart x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against object, Body at 45 degrees - x5
on 24 inch object - body at 30 degrees - x27
45 degrees x23

Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg x15, x14 @RPE 9.5  (+1 rep on first set)

Wooo, goal achieved, now onto 50% bodyweight for 10 reps!
Hard to believe a few weeks back 25kg was heavy and hard, and now it's "nuthing but a peanut", and it's quite noticeable in everyday life and other movements when picking things.
So my current setup is surfing the SRA curve perfectly.
And yeah my biceps have gotten bigger :p

Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10,
with 3 count hold at top - 2.5kg 2x12 @ RPE 8

Plank scapular pushup - externally rotated arms BW x42

Single arm overhead press - max extension - neutral grip
5kg plate held at bottom handle for max instability - 3 count hold at top x15
7kg dumbbell - 3 count hold at top x10

I might start doing a 5kg plate more often and maybe it might help my left shoulder like backwards walking up a slope did for my left knee.
Strengthening and pumping blood in there.
7kg feels a bit dicey on the left side, but easy for the right.

W band pull aparts short light Rogue band with a hold x22
Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min

Incline bench - reverse grip 2hands holding 7kg dumbbell x 25
nice pec pump and no shoulder pain

stretch

---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

3500 calorie burn - according to Fitbit Charge 3, not including weights
Plan to eat 2600

Sunday 17th May 2020

Much less soreness than yesterday, and upper body not as sore as expected - still beat up a bit all over though
Top of rectus femoris/hip flexor feels strained while walking, probably due to inbetween legs stuff I did and sissy squats

left heel continues to feel better

----
morning mobility work
Mobility work pre walk

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Ball control drills - skipped due to skin split sore in index finger from dry winter skin, want to let it heal a bit...

single leg Knee over toes soleus calf raise 2x20

64 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
stretches post walk

pullover stretched ISO hold on swissball - 5kg plate x 1min
incline flye stretched ISo hold on swissball - dumbbell handles x 1 min

-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

Tuesday 19th May 2020

Woke up early and had disturbed sleep... I have no idea why
Still don't really feel all that fresh.

Soft tissue work - just feet and calves

bodyweight at home without shoes = 80.6kg

BBall practice and jump training session at WLC outdoor courts - 1h 40 mins

8 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups

Max effort Jump tests, and trick dunks on 8 feet netball rims after 30 mins

rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4  x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - LR plants x4 -  2 sets

5) Backwards run intervals to 90% speed - walk back to start recovery -  full court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 7

Sissy squat - down to 5 inch step  2x20
Single leg, bent knee over toes, soleus calf raise BW 2x30

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

----

Ugh hops still down, all jumps down 1-2 inches
Left heel hurt on sprints, so will stop them for a while

===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of nuts

3100 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700

Thursday 21st May 2020

Moderately drained from yesterday.
Achey all over but no major DOMS, surprising...

My lower back had been beat up the last few times, which I thought was due to the Kettlebell Swings, so I stopped them for one session, and still got it.
Redid them yesterday and no lower back issues, hmm... I'm hoping Jefferson curls will help here as well.
As you did round your back a lot during BBall and jumping in general, and landing in unbalanced positions while doing trick dunks etc

Both heels achey, but much better than last night.
Knee over toe calf raises certainly help.

----
morning mobility work
Soft tissue work for lower body
Mobility work pre walk
---
50% ROM sissy squat x 20
Two leg Knee over toes soleus calf raise x50
single leg Knee over toes soleus calf raise x30
Single arm neutral grip press with hold - BW x 30

BBall control drills - 16 mins    >getting better and better at these

60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

stretched ISO holds
Straight arm pullover across 8 inch aerobic step - 5kg plate x1 min, wider grip with dumbbell handles x 1 min
chest flye 2.5kg x1 min
snatch position chest flye  2.5kg x 1min

These have improved my overhead shoulder mobility a lot, mainly loosing up pecs and lats.
Finally able to touch thumbs against wall, overhead, when standing back against wall!

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14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000