Adarq.org

Saturday 6th June 2020

Mild drained feeling, moderately sore all over, calves especially
Both heels/achilles feeling much better

feeling decent after dinner for a day after squats, so hoping for decent hops tomorrow...
Legs not feeling heavy/swole

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Waking mobility work

Mobility work pre walk
plus

1+ min ISO holds
single leg stand
shallow knee forward split squat, on balls of feet
50% ROM sissy squat
single leg calf raise
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
wall sit squat - knees forward on balls of feet, just above parallel

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

stretches

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14 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2000

Tuesday 2nd June 2020

Still sore all over

Soft tissue work - for upper body and quickly for lower

bodyweight at home without shoes = 82+kg in winter clothing

BBall practice session at Roseville primary school outdoor court -  62 mins

1) 12 mins dribble and ball control drills
2) 10 mins shooting drills
3) 20 mins medium intensity moves, shots, layups
4) 22 mins Jumps of all types , and a few trick dunks on  8 feet netball rim.
Wall jumps - landing with straight legs - 20 inches x3, 26inches x3
Penultimate depth step jumps - 6 inches x6, alternating plants
2 more approach jumps to 10 feet rim

figured it would be busy as per usual on Sundays at the outdoor court complex I usually visit, so went to a primary school court a few wins from my house instead.
Rim here measures at 10 feet, and has 8 feet netball rim at the back as well.
Had one side all to myself.
It has everything I need and even a 2 flat turf areas to do sprints etc

Being achey, and still fatigued from last workout, I didn't expect to jump well.
But I got some decent jumps in today after a few jumps, and got a bit of Adrenalin in me.
Did 2 more jumps at the end after the Penultimate depth step jumps, and touched 2 inches above some small left over net ropes that hang down 3-4 inches under the rim.
Jumping with some people watching puts the pressure on
So I touched around 9'10", 29.5 inches or so, which is pretty good for a fatigued day.
Looking forward to jumping 3+ inches higher in 2 days time....

court as shown here, back in my fatter days, but there is a new backboard/rim and shaded seats. I did my wall jumps against the stepped wall behind the rim, it goes up in 6 inch steps, handy

<a href="http://www.youtube.com/watch?v=WFBiKAWg8sg" target="_blank">http://www.youtube.com/watch?v=WFBiKAWg8sg</a>

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Sit in bottom of narrow stance squat for 1min
Wall tibialis raise -  low intensity BW x25
Knee over toes soleus calf raise single leg x25
Sissy squat - 50% ROM x25

stretched lower body

Pretty pleased with this session, productive and I did just enough, without killing myself. Left feeling pretty good.

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Resistance at the Home

Deloading lower body, so decided to change things up in upper body to also deload a bit as well.
Hypertrophy style cluster sets, don't know if it will work, we shall see... pretty high volume in a short amount of time, while maintaining good speed

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

Dip shrugs - BW x20 @RPE 8

inverted rows - undergrip - explosive - BW x6
1+ min rest
BW 6x6 @RPE 7 on last set

Pushups to upper abs - closegrip triangle - explosive - BW x6
1+ min rest
BW 6 sets x8 @RPE 7 on last set

felt more pump in my pecs than triceps...


A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
1+ min rest
55kg 6x4 @RPE 8 on last set

upped weight from 52.5kg x10, so I expect to get 8 reps

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top

Rotating warmup sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x7, 25kg x5,
55kg 6x5 @RPE 9.5 on last set

B2) Prone trap front raise 45 degree incline, controlled eccentric, with 3 count hold at top -  plates 1.25kg x6
feet on bench, hands slightly externally rotated upwards, scapular retracted
 2.5kg x6, 3.5kg x15 @ RPE 9  (+2 reps)

Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x18 (+2 reps)

45 degree incline - reverse grip dumbbell bench 3.5kg x 10
20kg barbell x25

Left side a bit wobbly

Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5
6kg x18 @ RPE 9  (+1kg +3 reps)

Tested the internal rotation version, with same weight and it's much stronger, so more stength gains needed

Band standing internal rotation light Rogue band x 25
for blood flow, and some minor strengthening as I feel my left subscapalaris feels damaged, maybe from a past tear

Front neck raise - BW x20, 2.5kg plate x20
To help fix my slight head forward posture, weak and lengthened frontal neck muscles vs rear

Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1+min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1.5 mins

stretch


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

3000+ calorie burn - according to Fitbit Charge 3, not including weights
ate 4900... :O

So I was reading this Greg Nuckols article, and plugged my numbers into it https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

And it says I should be able to squat 230kg 506lbs with my current muscle mass!
My current squat of around 125-140kg would have an efficiency rating of 55-60%, so my neural efficiency is supposedly really low....

Now that leads to the question if I became more efficient and could squat 200+kg, would I jump higher with no increase in muscle mass?

hmmm

Wednesday 10th June 2020

Feel somewhat decent for a day after BBall, apart from achey heels.

bodyweight without shoes = 83+kg in winter clothing

Soft tissue work - just my feet and calves

Deload session, basically I either cut the volume in half, stay far away from failure, drop the load a bit or various combos of these per exercise.
Although it still went for ages....

at home - Week 7 - Lower body A - DELOAD

1+ min ISO holds
single leg stand
Just above parallel split squat on balls of feet

banded reverse walk -  5 reps or so until one of the bands snapped :/


facing down slope of garage

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 10kg x12

High hang power cleans + front squats
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor  x4 + 3 front squats 40kg
first rep power cleaned from floor  x3 + 3 front squats 50kg, 55kg
power clean + 3 front squats - 60kg, 70kg

barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x5, 80kg x3, 90kg x2, 100kg x3

Sub-maximal explosive squats -
60% of e1RM - 3 mins rest
82.5kg/181lbs 2x5

Tried different ways of bracing upper body and it still feels hard even at 60%...
SSB is so limited by upper back strength and bracing.

High bar squat - in oly shoes, using talon grip
40kg 2x5 barefeet, oly shoes
60kg x5

Sub-maximal explosive squats -
82.5kg/181lbs 3x5 - middle set barefeet, last set with normal grip



Really pleased with my improvement in high bar squat form in the time off them, hammering away on the Safety Bar squat, and improving thoracic and ankle mobility
Stayed way more upright, keeping thoracic tight and arched, while sitting straight down and using legs.
Before I sat back more and did a hybrid low bar mechanics - body was scared to load the knee.

Knees felt great, and the bar speed and smoothness were significantly better than the SSB with the same loads.
Even looked up a bit on the way up ala Chinese oly lifters.

used Talon grip for most sets, but tried regular grip on last set and it felt fine for my left shoulder, but somehow felt less secure, more naked on my back....

This group in Oly shoes - alternating sets 2 mins rest
A1) Kettlebell swing onto toes 24kg x6 warmup, x12
A2) SSB Good Morning onto toes - explosive, down to near parallel
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 60kg x5, 65kg x5

Lowered down to the safety bars - so kind alike a box squat/stiff legged deadlift in effect
Safer this way, and also harder due to the pause and unloading.

A3) Wall tib raise - body at 40 degree angle - in oly shoes BW x1, x1, 2x7
A4) SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x10

single leg SSB Knee over toes soleus calf raise -  1 inch elevated - oly shoes 50kg x10

B1) SSB Single Leg kneeling Deadlift/ King Deadlift - BW x 10, 30kg x10
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x5, legs bent x 10
B3) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentric BW x 7 unassisted
Damn 7 unassisted reps, but not going hard on the prior exercises helped

B4) Sissy squat - toes pointed outward reverse Nordic stretch x 30secs, 50% ROM x 10, down to 7 inch pad - BW x13

Reverse Nordic - slow eccentric - BW x10
Jefferson curl 20kg x10 with 5 sec hold, and 30 sec hold on last rep

1+ min ISO holds
Just above parallel split squat on balls of feet

stretch

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12 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias

2800+ calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat around 2800-3000

Friday 12th June 2020

Still feeling pretty sore all over.

Raining, and don't feel like training, so pushing everything back a day, to a warmer, sunny Saturday.

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Waking mobility work

Soft tissue work for whole body

Mobility work pre walk
plus

2 legged knee over toes soleus calf raise BW x30

1+ min ISO holds
single leg knee over toes calf raise - stretched position - leg curl hold on non working leg
single leg calf raise
shallow knee forward split squat, on balls of feet

---

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

stretches

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15 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
plan to eat over 3000

Sunday 14th June 2020

Week 43
Height - 5'8.5"
weighed - 82.3kg(+1.2 ) 181.4lbs

waist - 33 inches (+7/8)
hip = 38 7/8 (+1/8)
upper thigh = 25 (+1/8)
Right calf = 15 3/8
Neck = 15.5 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19.6% (-0.1)

Total loss so far - weight  21.9kg 48.3lbs  Waist 10.5 inches  BF% Tanita 11.7%

Averaged 3200+ calories this week, against a TDEE of 2700

Getting bulky... will start leaning down again. Want to get to 75kg by start of spring, 3 months from now
That should put me around 10-12% bodyfat

Monday 15th June  2020

Feeling Ok, but not that great considering the deloads...

Soft tissue work - for lower body

bodyweight at home without shoes = 82.5kg

BBall practice and jump training session at WLC outdoor courts - 64 mins

15 mins dribble and ball control drills
20 mins shooting drills
20 mins practicing moves vs chair
Then a few jumps
Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

stretch

Courts are finally getting more empty like it used to be... at least during the week
 
Had no energy today, so only did a few half hearted jumps :/
And practised inbetween legs dunk without BBall..... normal jump easily over the 8 feet rim, approach and standing... doing the same but using an imaginary ball, I can barely get my hand above the 8 feet netball rim... yikes
Either I'm doing it on the way down, or something funky going on.
Shut things down, and save myself for squats tommorrow

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

3000 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2600

Wednesday 17th June 2020

Mild drained feeling upon waking.
Pretty damn sore inner calves, upper and outer hamstrings, glutes and erectors!
Foot muscles and abs are also pretty sore.
Legs feeling pretty good, none of that heavy, swollen feeling I usually get from high rep squats near failure... weird... although it could be due to going hard on high bar vs SSB, as high bar and front squats don't seem to damage my legs and system as much as squats on the SSB do.

Just might jump well tomorrow, despite the soreness, as eventually even my fatigued jumps will go up as well, when your peak goes up.

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1+ min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
side of ankles

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

stretches

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14 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
eating around 3000 most likely...